Why Should I Do Tempo Runs?
Hi and welcome back to the Mohsin Salya blog.
Whether you’re training for the 5K, the marathon or some other kind of long run, you will definitely benefit from the tried and tested running workout – the tempo run.
The tempo run is also known as a lactate threshold run, and it will train you to run faster and farther no matter what the distance. On the scientific side, tempo runs increase your capillary density, the volume of your mitochondria and the activity of your aerobic enzyme activity.
How do tempo runs work?
The theory behind the tempo run is that each runner has a lactate threshold. The lactate threshold reflects the fastest pace at which your muscles can sustain aerobic energy production. When you accumulate too much lactate the aerobic enzymes shutdown, reducing your muscles’ ability to contract. This in turn slows you down. To increase your lactate threshold (and ultimately run faster at any distance) you need to run at or slightly faster than your current lactate threshold.
How do I pace a tempo run?
The most common advice is to run your tempo runs by perceived effort. This helps you run according to your current fitness, rather than a time goal. Running by perceived effort also allows for variations in terrain, how you feel on that particular day and weather. It also keeps you from worrying about your pace too much and in turn getting stressed out.
More and more studies are suggesting that your lactate threshold is a range, rather than specific pace. As a result, recreational and competitive runners will benefit more from an effort-based approach to pacing.
Three tempo runs to try
- The standard tempo run – This workout should be a standard inclusion in your training plan, regardless of your goal race distance. Warm up for 1-2 miles, run a tempo effort for 3 miles and then cool down for 1-2 miles.
- Tempo intervals – This is a great option for 5K and 10K runners. Warm up for 1-2 miles, run 2 intervals of 10-15 minutes at tempo effort with a 1-5 minute recovery jog in between and then cool down for 1-2 miles.
- Tempo long run – Advanced runners can add a tempo segment to their long run, and this is especially beneficial for half marathoners, as it mimics the duration and pace of a half marathon. Run at your normal long run pace for 6-10 miles, and then run for the last 3-4 miles at your half marathon goal pace or tempo effort. Do these runs no more than once every two weeks.
Until next time,
Mohsin Salya
