Tempo runs are one of the most critical components of any training program. Tempo runs teach your body how to run at a fast pace for a long period of time. They also are critical in developing the mental concentration needed to race well. Training yourself to maintain a pace that is outside of your comfort level for an extended period is so important if you want to race well. Here are a few pointers:
A tempo run consists of a 10-15 minute easy warm-up jog, followed by a 3-6 mile run at about your 10k pace. To get an idea about how fast you should run your tempo runs, take a look at the excellent McMillan Running Calculator - input your best time for an event and the calculator will give you an ideal tempo run pace. At the very least, make sure that you are working hard during these workouts; you should not be able to carry on a conversation with someone next to you. After the tempo run, make sure to include a 10-15 minute jog to cool down your muscles. If you are just starting to run tempos, make sure that you don't exceed 20 minutes of hard running or you'll be beating up your body too much.
Why are Tempo Runs Important?
Tempo runs increase your body’s “lactate threshold,” or “LT.” The LT is the point at which lactic acid begins to accumulate in muscles. Lactic acid is a by-product of the body’s metabolization of glucose, which is the primary energy source for running. An accumulation of lactic acid causes increased levels of acidity in the muscle issue, which causes the fatigue and soreness that runners experience in races. If a runner increases his or her LT through tempo runs, she will be able to reduce the accumulation of lactic acid and run at higher speeds without suffering muscle fatigue.
When To Start Tempo Runs
A runner should do tempo runs once he or she has been running at least 30 miles a week for two months. This will ensure that the runner has the necessary fitness base to perform the workout without risk of injury. It is important not to overdo tempo runs and to balance them with other kinds of speed workouts. Take a look at my speed workout section in my base building page for more info.
Tempo Intervals
A variation on the tempo run is a workout called tempo intervals. This workout draws some similarity to the fartlek, however, it is a bit more structured. Tempo intervals are essentially a tempo run broken down into two-four 6-10 minute sections. A good example of this workout is: 10-15 minute warm-up, 8 minutes hard, jog two minutes, 8 minutes hard, jog 2 minutes, 8 minutes hard, 10 minute cool down.
The general rule is to run your tempo interval sections slightly faster than your 10k race pace. I have had success with tempo intervals because they are not as taxing on your body as a long, unbroken, tempo run. The workout also does a great job simulating a race because it is uncommon to run a race at one constant pace. Tempo intervals are a great way to train yourself to respond to mid-race surges.
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Other Runner's Resource Pages: Building a Training Base The Long Run Hill Workouts Fartlek Workouts Interval Workouts Bell Lap Blog: Training Posts |
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