
Tempo running, often referred to as threshold running, is a training technique that involves running at a “comfortably hard” pace for a sustained period. This pace is typically just below your lactate threshold, the point at which lactic acid starts to accumulate in your muscles faster than it can be cleared away. The goal of tempo running is to improve your endurance and speed by pushing your body to adapt to higher levels of lactate, thereby increasing your overall running efficiency.
But why does tempo running feel like dancing with time? Perhaps it’s because the rhythm of your footsteps aligns with the ticking of a clock, or maybe it’s the way your mind wanders through past, present, and future as you push through the miles. Whatever the reason, tempo running is as much a mental exercise as it is a physical one.
The Science Behind Tempo Running
To understand tempo running, it’s essential to delve into the science of lactate threshold. When you run at a pace that is slightly below your lactate threshold, your body is able to clear lactate from your muscles at the same rate it is produced. This allows you to maintain a steady pace without experiencing the fatigue that comes with lactic acid buildup. Over time, regular tempo runs can increase your lactate threshold, enabling you to run faster and longer without hitting the proverbial wall.
The Benefits of Tempo Running
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Improved Endurance: By training at or near your lactate threshold, you condition your body to handle higher levels of lactate, which translates to better endurance during races and long runs.
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Increased Speed: Tempo runs help you become more efficient at faster paces, making it easier to maintain a quicker speed over longer distances.
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Mental Toughness: The sustained effort required in tempo running builds mental resilience, teaching you to push through discomfort and maintain focus.
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Enhanced Running Economy: Regular tempo runs can improve your running form and efficiency, reducing the energy cost of running at a given pace.
How to Incorporate Tempo Running into Your Training
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Determine Your Tempo Pace: Your tempo pace should be about 80-90% of your maximum heart rate or a pace you can sustain for about an hour. For most runners, this is roughly 20-30 seconds slower per mile than their 10K race pace.
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Start with Shorter Intervals: If you’re new to tempo running, start with shorter intervals, such as 10-15 minutes at tempo pace, and gradually increase the duration as your fitness improves.
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Warm-Up and Cool Down: Always begin with a 10-15 minute warm-up at an easy pace and end with a 10-15 minute cool-down to help your body transition in and out of the harder effort.
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Frequency: Incorporate tempo runs into your training plan 1-2 times per week, depending on your overall training volume and goals.
Common Mistakes to Avoid
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Starting Too Fast: It’s easy to get caught up in the excitement and start your tempo run too quickly. This can lead to premature fatigue and defeat the purpose of the workout.
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Neglecting Recovery: Tempo runs are demanding, so it’s crucial to allow adequate recovery time between sessions. Overtraining can lead to burnout and injury.
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Ignoring Pace Consistency: The key to effective tempo running is maintaining a steady pace. Avoid the temptation to speed up or slow down significantly during the workout.
The Psychological Aspect of Tempo Running
Tempo running is not just a physical challenge; it’s also a mental one. The sustained effort required can be daunting, but it’s an excellent opportunity to practice mental toughness. Many runners find that tempo runs help them develop a stronger mind-body connection, allowing them to better understand their limits and push beyond them.
Tempo Running and Race Performance
One of the most significant benefits of tempo running is its impact on race performance. By training at or near your lactate threshold, you prepare your body to handle the demands of race day. Whether you’re running a 5K or a marathon, the endurance and speed gained from tempo runs can make a substantial difference in your performance.
FAQs
Q: How long should a tempo run be? A: A typical tempo run lasts between 20-40 minutes, depending on your fitness level and training goals. Beginners might start with shorter intervals, while more experienced runners can handle longer durations.
Q: Can I do tempo runs on a treadmill? A: Yes, tempo runs can be done on a treadmill. Just make sure to set the pace correctly and maintain good form throughout the workout.
Q: How do I know if I’m running at the right tempo pace? A: Your tempo pace should feel “comfortably hard.” You should be able to speak in short phrases but not carry on a full conversation. If you’re struggling to maintain the pace, you might be going too fast.
Q: Should I do tempo runs before a race? A: It’s generally recommended to taper your training in the weeks leading up to a race, so you might reduce the intensity and volume of your tempo runs. However, some runners find that a short, easy tempo run a week before the race helps maintain their fitness without causing fatigue.
Q: Can tempo running help with weight loss? A: While tempo running can contribute to calorie burn and overall fitness, it’s not specifically designed for weight loss. A balanced diet and consistent exercise routine are more effective for weight management.