The MOST UNDERRATED workout every triathlete needs to do for RUNNING SPEED
Video taken from the channel: Triathlon Taren
Tempo Running The Four Things You Should Know
Video taken from the channel: BestRunningTips
TEMPO RUNS: The BIG MISTAKE Everyone Makes
Video taken from the channel: The Runner
GTN’s Tempo Run Training Guide | Everything You Need To Know
Video taken from the channel: Global Triathlon Network
Tempo Runs: Examples, Pacing, and Types of Tempo Workouts
Video taken from the channel: StrengthRunning
Elite Performance With Mike Boyle: Conditioning With Tempo Runs
Video taken from the channel: STACK
What is Tempo Running? | How To Nail Tempo Runs For Marathon Training
Video taken from the channel: The Running Channel
Benefits. Tempo runs help you develop your anaerobic or lactate threshold (LT), which is critical for running faster. Your LT is the point at which lactic acid (a by-product of glucose metabolization) begins to accumulate in muscles. An accumulation of lactic acid in the muscles leads to the fatigue and soreness that runners experience when running hard.So runners use tempo runs to increase their lactate threshold.
The Benefits of Tempo Running “I consider this type of workout to be one of the most valuable that a distance runner can do, whether training for a race that’s 5K or 50K,” Fitzgerald says. “The physical benefit of a tempo run is the increased efficiency of clearing lactate—a byproduct of hard exercise—from your muscles. The better your body is at clearing.Generally speaking, a tempo run is a sustained effort run that builds up your body’s ability to run faster for longer periods of time, no matter if you’re training for a 5k or a half marathon. Typically you would find a pace that you can maintain for at least 20 minutes, but ideally for a.Benefits of performing extensive tempo runs in this manner include: • Avoidance of high-impact, non-compliant surfaces such as sidewalk, pavement and harder artificial surfaces found on a running track. • Elimination of tripping hazards and other ankle-spraining obstacles often found on poorly maintained fields or running trails.
In essence, the tempo is repetition speed and control. A faster tempo elicits a greater strength response, whereas a slower tempo can be used to stimulate more muscle tissue and greater hypertrophy. Both should be used in a complete training program. Let’s break down how tempo training works.
Tempo running for Speed Training – Charlie Francis Archives. Tempo running will allow speed and power athletes to recover faster while also creating a greater aerobic foundation for speed and sprint training.An entire speed workout, including warm-up, cool-down and recovery periods, takes 60 to 75 minutes.
RELATED: Speed Training For Beginners. Strength Work. Our strength work is lots of hill repeats. There is no better method of building running strength than running hills. We do.
For elite sprinters running 10.2 or faster, 75% of one’s personal best is too fast to recover from. If tempo is for facilitating recovery, you can’t think about recovery workouts for tempo runs! I find “Crisp Jogging” a better option for speed athletes because running mechanics is sharp, but the pounding is minimal.
Tempo runs improve your anaerobic threshold, or lactate threshold. For long distance runners, this means your body is clearing lactate from your muscles at the same rate your body is producing it, allowing you to sustain faster paces for longer, without lactate buildup and cramping.While known for building endurance, tempo runs will also help increase your speed. Not only will it increase your speed, but you’ll be able to maintain that speed for longer.
If nothing else, the addition of tempo runs will give your workouts more diversity.Tempo Running vs. Steady-State Running. If you’re training for a long distance race or you’re working towards becoming a distance runner, you probably know that you must do more than simply run at race speed to prepare for your next event. In general, short and fast runs build speed and leg strength.
Your body’s response to tempo runs in the LT zone helps strengthen its ability to clear lactate more efficiently and ward off signs of fatigue. Increased speed: You’re familiar with comfortable, light runs, and you recognize the burn associated with going all out.The Mental Benefits of Tempo Runs Tempo running not only improves runners’ physical fitness, but their mental strength, too.Benefits of Tempo Runs: Increased lactate threshold to run faster at easier effort levels.
Improves focus, race simulation, and mental strength.These can be completed on the track, treadmill, or road (a steep hill is also an option). By doing a couple of speed workouts every week, you’ll improve your running performance, shutter your race times, and have an easier time keeping up with the competition during your next race (if that’s one of your goals).
List of related literature:
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| from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way |
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| from Run with Power: The Complete Guide to Power Meters for Running |
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| from Advanced Marathoning |
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| from The Well-Built Triathlete: Turning Potential into Performance |
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| from Marathon: The Ultimate Training Guide |
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| from Training Essentials for Ultrarunning: How to Train Smarter, Race Faster, and Maximize Your Ultramarathon Performance |
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| from Advanced Marathoning |
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| from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed. |
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| from The Practice of Natural Movement: Reclaim Power, Health, and Freedom |
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| from 180 Days of Reading for Sixth Grade: Practice, Assess, Diagnose |
132 comments
How would a work out for a normal person look like when training for a half marathon at 2 hours goal time? When I run at 120 heart rate, I feel like I am standing (so this is G2), running a bit faster, and I am at 150 heart rate (G4?)…any faster and I am at my max heart rate 175 (G5). Thanks
It’s such a fine line…..on my 5k I can run at 5:55 mile pace but take 5 seconds off that per mile and my lactate builds quickly. I’m 45
i couldnt agree more. i started doing faster “intervals” recently. Ive seen a big difference in my overall running ability as well as my longer endurance type runs. shorter distance speed work has been great for me.
A 17.30 min 5k runner telling a 15.20 5k runner how to run. What has the world come to?
was gonna do a tempo run in quarantine lol..defo not with anyone else
Really some time when I do long or tempo hhhh i think my sepf Bekle or farh hhh really i.did this mistake
Been following Hansons beginner plan. Luke has us doing 10 miles at gmp with 1 mi. warmup & cooldown. Plus 1 day intervals & 1 long run weekly. Other days are zone 2 runs, 5 8 miles with 1 rest day. Amazing thing is I’ve actually been able to do it without injury. Just started running 2 years ago at age 60 btw.
Could you do some tips on running for weight loss?
Love the channel!!
I’m all in favor of you making money, but I was interrupted by no fewer than 5 ads in the first ten minutes. Great video, but I’m leaving now.
And this is why I now-actually, for a very long time-do/have done Tempo/threshold runs with a heart rate monitor, sticking with right around 85% of max (using Karvonen, with resting HR and my max HR-max being as hard as could push it on an uphill on a hot day when i was in my worst shape. It’ *might* be a couple of clicks higher, but close enough for now.)
You guys have really helped me in so many ways and I am very grateful to you all xx
Since der r fast and slow (recovery) sessions involved here!! Is it similar to interval running or is Tempo n interval d same????
I tried the pool leash swimming hack and it works great! I am definitely going to do this too.
Is there an easy way to convert mph speed on a treadmill to minutes per km or minutes per mile pace as shown on a running watch and what you get from the McMillan equation. Ex. 19:00 minute 5 k goal is 2:40 per km pace, what treadmill speed do you need to set to achieve this.
If someone is running a 15 minute something 5k….who are we to judge their training methods? Obviously what he’s doing is working.
I’m a little confused how your distances/ times in your tempo running video jump from kms to miles. For example, in a 10km run, tempo run for 4-6 miles? I’ve just found your channel and it looks like there’ll be some great advice though..
hey taren. how frequent should a triathlete do speed workouts? im currently doing speedworks twice a week
My temporun is 8km and 4:40min/km. It takes me about 40mins + 2km warmup and 2km cooldown
Excellent workout!! BTW, just passed the 50lb loss yesterday!!! Hydro and aerodynamic positions are nifty!
How can I stop getting knackered at mile 22 on a marathon and ended up at 8-9 minute mile?
lol, 5/mile is never feeling easy… not for me. I’ve had that at 5.45 though…. never 5! More common to feel like that on a track to start with. You still have an awful lot of muscle energy left….. and of course if we could hang on to that muscle energy stored for a whole marathon we’d all be world record sub 2 hr marathons.
Is that London Bridge at 2:03 in the background? Trying to get an idea of where these are filmed
Thanks for this video! Today is my tempo running day so this came in handy!!!
If you’re legs are tired on a run stop and do 10 leg swings on each leg reengages the hips and freshens the legs.
Thank you for the video never new what runners were talking about now I do! Tried the 20 minutes 10 minutes 20 minutes workout today it was awesome!
Whats the difference btw tempo run and BIKe tempos? and threshold in run and bike? I asked because i see alot the same time ON and time oFF, and others sayin sweet spot! i beleive vo2max is shorter time ON, but have difference btw run and bike?
One i like to do is jog 10 yards into a 80-90% speed sprint for 40 yards. Walk back repeat. Around 10-15 total depending on how i feel
1) LR with last 5k at tempo 2) 2×3 mile @tempo w/2 wu, 2 cd 3) Longer tempos (i.e. 40 min. continuous, flat and/or with hills
Can anyone explain why when I have not built up a large enough base, running a tempo my lungs hurt more than I feel the lactic. Could it be that my body has retained the ability to flush lactic acid out better than my cells’ ability to work efficiently?
I like to add tempo miles in 10+ mile longer runs. Like 1 mile every third mile or a 4 miles continous stretch in the middle or at the end of the run. Depends on how feeling for the day.
can you make me a training plan i’m willing to pay I really want to make it to states this year hmu
Loooool those runners impressions were too much! You should do a “shit runners say ” video
okay I’ve apparently been doing this for weeks and didn’t know….no wonder i’m always exhauted
We’re a little too thin on our side of the pond as far as youtube presence is concerned in the middle-distance running space. Kudos on filling the void Vegan Runner!
I like running 1 mile or 2. mile repeats with rest in between. Rest interval about 5 minutes.
Great video Jason. Tempo training is very important. I usually do sandwich tempo runs every week. For example, 3K warm up 6K tempo and 3K cool down. Sometime I do negative split tempo runs e.i. 6K slow followed by 6K fast tempo.
I have just started running again after a 6 month injury break. I did tempo runs before in the for of 8 times 200m and an other 200m recovery ( + 1k slow warmup and cool down). I did those 200m with over 90% effort. Is this a good approach to interval training? I’d like to get faster on 10-12k runs. My race pace was 5min/km the best and about 5:45/min during an Olympic distance triathlon.
What’s the difference between junk miles and tempo runs? What’s the point of running below lactate threshold if you’re not just running long slow miles?
If I was to extrapolate your description to HR zones, it sound as though Tempo pace corresponds to the top end of zone 3 (as in just before the lactate threshold kicks in). Would you agree?
You need to have some idea of your max HR. My tempo run is between 80-85% of my max HR(168bpm) for 60:00 minutes which is done on a treadmill for 60:00 minutes (1.5% incline) since I don’t have a training partner. Warm up for about 10 minutes and then let it reap.
I have a question… If I’m base training, how do I incorporate core work and strength/weights training into my weekly runs? Currently have one long run and one basic speed-ish run a week. I would really love to strength train 3x a week and do core 3x a week, I just don’t know the best time to do them to avoid injury and maximize my workouts. Thanks!
Holy shit The Vegan Runner 4.6k!!!!! What are you gonna do for 5k?
Just use a decent online running calculator. Jack Daniels VDot https://runsmartproject.com/calculator/ or McMillans Calculator https://www.mcmillanrunning.com/
You two are cuties, also great video �� im going to do a tempo run this morning
Hi! 1st I wanted to say I love your videos, but I was wondering is 6x800m at threshold pace with 1 minute recovery a decent workout for base phase?
My tempo-run starts with 10-15 min easy warmup run. Then after some stretching, the real exercise begin.
2*20 min at threshold-pace with 3 minutes of rest in between. Sweet!
20 mins at 25-30 seconds slower than current 5k pace is a favorite.
I also like doing 40-60 mins at marathon pace +/5 secs per mile, which tends to be about 60 secs slower than 5k pace. It’s not a true tempo/threshold run physiologically because the pace is slower and lactate isn’t so much the issue, but I find it to be really helpful for mental toughness and pacing discipline.
I sadly waited until Senior year to run distance competitively and have my first meet tomorrow!!!! I am 180lbs and run a sub 22:00 5k……. I need to do a tempo run soon. (Only 5’8)
hey vr, u may have more american fans than u may think, (including me) love the vids and stuff but plz take it easy on us.
btw, keep up the good vids bro
You don’t know what a threshold run is. Its a run below 3.5/4 in mmol (lactate). A tempo run is basically the same. What you call a threshold run is far too fast to be a threshold run. You are correct regarding lactate, but every good long distance runners do these runs each week, either continously or in intervals.
Perceived spelled incorrectly…Tempo runs are psychologically tough to get motivated to do…Like the 2X15min idea…
So in dumb terms, you run fast for 15 min then run slow? i really dont get the tempo run
This video is so true! Great video very funny at the beginning.
So i just did a 5k run in about 10k pace completly alone. So that was too fast?
Great info Taren that’s the exact workout that I’m doing in preparation for my next race!!
the hardest training session type without a doubt (in my opinion). Ah, that’s interesting…. my tempo I’ll usually do for 45 mins all in one block. My intervals are my fastest pace that i could run 15 mins (5 mins on, 5 mins off)…. my reps are my fastest mile pace run for 2 mins or so.
How close to a marathon race should one train with tempo runs sessions?
Lol at the forms of the pro runners. I make this mistake myself. Thanks for the advice
Bro, you are shooting a video in your parents attic while wearing a shirt that says “vegan”. Nothing you say matters.
Ethiopians do up to 5 tempo runs a week. Remember that they run twice a day
NOT all runners make this mistake. how the duck do youknow it’s a mistake every one does? you arrogant.
Great video! I’d love to see a video about a post run/exercise stretching routine
Taren, when training on the dreadmill is it best to keep the incline at 0 or move it up to 1-2?
How do I progress with a tempo run? I did a tempo run yesterday at a pace of 4:35/km for 5km, should I increase the pace by 5 seconds next week? Should I increase the distance?I have been a distance runner for a few years now so endurance isnt a problem but I want to Get some Pr’s at 10km and 5km, I am not that fast.
Hey guys! As far as I am concerned I feel a kind of “breathing” sign when I reach the proper tempo pace. I feel that limit / threshold of sustainable breath without running into “oxygen debt”. As U pointed out, it’s comfortably uncomfortable! Thanks for the great content. U guys rock
Damn these click bait videos. If you have to trick people to watch your videos then you’re not very good are you? Didn’t bother to watch.
Another bullshit video, and getting called out by Ryan, lol. Stop thinking your a god and that you can educate everyone.
Nobody ever does tempo runs right because they always end up racing it to satisfy their egos.
A very good video here! I always comment on peoples strava when they say recovery ride yet averaged 19mph. Tempo!!! Some people just don’t know.
I don’t think everything you say is wrong but Jesus do you think a lot of your own opinions.
you probably know how to do tempo runs, but you need to apply that principle on ads. 5 ads in such a short video is just too fast and dilutes your otherwise sound advice:/
I’ve built up to run a tempo run of 800m with a 400m recovery and repeating 5 times for a good session. Hoping to nudge up to increase the distance at tempo 1200m in preparation for a 10km event later this year.
Did Anna and Kate not �� before running? #alwayscarrytoiletroll
Excellent! Great video as always. Appreciate the help and advice. Thanks
My tempo is 10 mins warm up then 20mins or 30mins of tempo effort. My pace chart looks like a bell curve, with the middle being the fastest just shy of 10k pace.
I am a kenyan Athlet and i still got much to learn from you. this is a great video and i hope you keep doing this. to the Question of TEMPO, you try to get you form. it should very natural relaxed and it would be greater if one focuses on the landing of the feet rather than speed. keeping looking at watch to kno the pase is distructive but talking with someone is not. the running should be comfortable and zero sprint towards the end
You making lauugh hhhhj when you say you don not think your self as fucking olompyics hhhhhhhh
Tempo should feel comfortably hard..so 15-30min of comfortably hard running. Time on your feet in the zone is more important than running faster.
Thanks for the breakdown. I’m starting to find my jogging (I really just jog) is getting easier, as my training effect readout post jog is dropping, dropped from 4.8 down to 3.2 and I find I have to add short sprints to keep my heart rate up so as to stay in the high aerobic or low threshold zone. I do 4 to 4.5km’s. When I rebooted my jogging routine, on a 45-50 min sortie, I could come back with a TE of 5, maybe 3 outings in a row. My legs now are rarely ‘very uncomfortable’ at the end now. Appreciate all the insight. Thanks.
My favorite tempo run is 6x1k @3.30/km, thanks for your information, im waiting for your next great videos
This!
This is bread and butter of running training for me, since I joined a running/triathlon club and have professional coaching.
Intervals, fartlek, negative splits tempo runs, and a long run here and there. Many people don’t know that with speed workouts you are also building stamina, but no so much vice versa. IMO that’s why it is ignored. I’ve been guilty of it as well.
I recently ran my best two mile run at 13:03.00 and I want to get 13:00 so my question is this a kind of tempo run, or a threshold run? I do enjoy running but runnung these shorter miles for time is something I learned from a military perspective, thinking well, if those people do it then it must make you stronger.
Did a tempo run this morning and I was almost bang on 25s per mile slower than my mile pace during a recent quick parkrun. It’s difficult fitting every type of run into a week though… tempo, intervals, hills, LSR, a parkrun, plus recovery runs….
I have been doing tempo intervals; like 3′ on (10k pacing) with 60 seconds recovery x 4-6, on rolling hills every 10-12 days. Just keeping the fitness. Longer tempo runs seem to require a lot longer recovery for me and I don’t seem to get any more benefit. (Grand Masters runner 45-50mpw)
This whole time I’ve been trying to figure out what musical tempo I should run.
Tempo run, nicely explained and demonstrated by Mark & Lawrence! Tempo runs with a partner of equal/close ability is the way to go if possible, i.e. Lawrence & Mark. Thanks guys, GTN rocks!
Many thanks for this useful sermon. Guilty as charged. Off to try a more accurate 6.0 mile run at my ‘real’ tempo run pace of 7.1 mph / 8:27 min/mile.
Hey Jason. Would a 5k TT be a Tempo run? If so, is it okay to do it once a week?
I’ve heard threshold pace is 1 minute slower than ur best mile pr for most runners if ur still in that pr mile shape
My mile PB 7:13 Speed traning 6:40 Lactate threshold 7:45 tempo run 8:30 easy 10:00
According to Strava’s pace zones a tempo pace is slower than threshold pace. It’s like this, from slowest to fastest: Active recovery, Endurance, Tempo, Threshold, VO2 Max, Anaerobic.
quality not quantity running is the most important. A lot of workouts should be based on feel from how your body is responding but its never going to feel easy when you are running in 4-5min range miles from my experience and top elite athletes as they say they’d rather run races than do workouts. ive ran a slightly under 15:00 5k and i felt like i was pushing all out after the first mile but thats all apart of the process. No matter what you are going to feel great and go out then later on feel like crap or vice versa so sometimes you just have to push threw and get the work done.
lol @ 3:37 don’t they know that people who can run a 10K and or a half marathon aren’t going to need to be visiting this video lol
So true! I also commented on this kid’s video you talked about that he was running too fast! I think it’s the same guy who ran 15:35 for 5K on the track. Yeah Ryan Trahan!
Idiot…..terrible video. Didn’t understand any of the drawing….
Thank you. I am following a training plan for the Brighton Marathon. It say, for example, threshold run: 45 mins 3x (10mins threshold/2min jog recovery). I was getting confused as it wasn’t clear to me at first.
Can I assume that you will elaborate on what are hill runs/repeats/sessions?
Also are there plans to go into the most common injuries that runners can suffer from? (IT band syndrome for example?)
Tempo runs are good for one thing that is to bring others that are slower than you to get them up to speed. Running in a 5k speed is the key to winning. But I don’t think you like to win. I think you are stupid when it comes to keeping your body in shape and recovery mode. 5 flat is great and Making fun of other countries because they have different ideas of XC runs shows you how smart you are.
I’m still trying to run a 10K without stopping! Any suggestions for newbies? Thanks! Love your channel!!
Thanks for the very informative and inspiring video; later I will do a tempo run
Is it okay to do 20 minutes tempo run 2 times a day (morning and afternoon) for 6 days in a week (only 1 day for rest)?
8:39
Date of the 3 mile tempo on the track: May 1, 2017
Date of the 5K XC race: November 12, 2016
My fitness improved a lot after 7 months of quality training. I also didn’t have any coaching or teammates. Props to you for being so much faster and smarter than us bloody stupid Americans.
Great video and nicely explained guys. Tempo runs are so important to any plan ����well played
I lolled so hard at the armswings, we’ve all tried em haha, you forgot El G arm swing! For me tempo runs should feel AMAZING you get to run fast and be in the zone without using race gear. Great for practicing running fast whilst being in control and relaxed. Let the pace come to you and you’ll find yourself dialing back a bit because you’re going too fast without trying.
Great video as always. Thank you for not doing a body shaving video ����
Great video and explanation….I always feel good after a tempo run when it has been run at the right pace.
If my 5k PB is 18:30, what pace should I be trying to maintain for an hours run?
You’re not gonna get better unless you push harder. During summer conditioning I was going 95% almost every day for base miles. At the beginning of June I could run a 23-24 min 5k. By the end of August I ran my first race in 21:11. Everyone recovers at different speeds.
According to the great Jack Daniels, tempo pace is 1 hour race pace ( in a serious race). This isn’t comfortably hard IMO, it’s actually hard and 20 minutes is enough each week. For me, if I get a consistent weekly 20 minutes in for a couple of months, I definitely improve my 5K to 10K performance even without any other speedwork other than strides.
Tempo run is a wide zone, at least according to strava, e.g. my tempo zone is 3.16-3.39min/k based on 2.23 marathon, my 5k pb is rather slow 15.26. and there is a big difference between 3.20 pace and 3.39min/k
I typically do speed work 800 repeats once a week. Should I be doing a tempo run each week as well? I have been throwing in 1-2 miles of tempo running into my long run is that enough? I am training for a couple of half in April and a full marathon in December.
Is it just my experience or does the treadmill lie on pace and distance compared to road? It’s always slower and shorter on the dread mill.
Thank you! What if you start off at an easy pace but every mile the pace slows down and gets harder and harder. Does this mean that I need to slow my pace? Thank you.
Is there a correct time to do a “faster than tempo run” type of run?
Might as well say Do Not Walk if you think jogging is so bad (“Not a motorpattern you want your body to get used to”). The best middle distance runners do long easy runs for aerobic development and it clearly doesn’t impact their ability to run fast. Doing these tempo runs 2x a day without any running base and expecting anything more than injury and overtraining is dangerous. This flies in the face of running science that has been firmly established over several decades.
Sorry but your definition of “tempo pace” as an effort you can sustain for 30min does NOT match most definitions out there. It’s usually an effort you can sustain for 1h.
Question: why would it be wrong to do once a week a fast run, faster than tempo, closer to race pace?
Looking at elites training programs, they all have something like that. For example Farah has a weekly 8-12 mile from 4:40– 5:00 mpm pace depending on altitude (they call it tempo there, but it’s not tempo according to your definition). Bekele has a weekly 15-30k hard run at marathon-half marathon pace (depending probably on the length). They write threshold there
If not running once a week a hard close to race pace run, how can one suddenly run fast at race dayyou run according to what you train don’t you?
Btw, good impressions. Made me laugh
My go to Tempo work is 2 X or 3 X 10 minutes at a pace slightly faster than my 10K pace w/ 3 minutes recovery
My tempo runs are all 10 miles. They have a build to them where the easiest has 2.5 miles of tempo pace mixed in, to the hardest which has 8 miles of tempo. All the others add 1/2 mile of tempo and have a variety of interval lengths; some a little less recovery, some a little more. It’s a weekly staple and fits nicely in a training plan of any length.
I recently started doing this the past 6 weeks. I started out running an 8:45 minute per mile pace and now I’m doing 8 minutes per mile over 12 miles.
My workout was a little different. I warm up for 1.5-2 miles, run 1 mile at race pace, 1 mile 30 seconds faster than race pace, and 1 mile 30 seconds faster than the 2nd mile. So over the course of 3 miles I’m dropping a minute per mile. I conclude the workout with a 1.5-2 mile cool down.
Like I said, my pace is a comfortable 8 minutes per mile now. Also helps that I’ve lost some weight too:)
Awesome training today! Can hardly wait to use it. And those socks….the Witch from the Wizard of Oz would be jealous…
Hi question for you, I just ran @brightonhalf & did a 2 hour 10 min 4 it,I am looking for a sub 2 hours but just can’t seem to keep going at the pace needed for that last 3 miles? Any tips to help in training please
what should I do if my lungs give up way earlier than my legs get filled by lactic acid?
I am having such a hard time finding my tempo run pace, I usually try and go slightly faster than the pace I would go if I was just causally running but I notice even when I go slightly above I tire out, any advice?
If you want to break 5 mins for a mile but can only sprint 400m in 73 secs, it will probably not happen by running slower. Raise our top speed so slower speeds are easier to maintain. Elite runners all have great sprint speed. Take Haile Gebreselassie for example: mile in 3:52, 5k 12:39. Dude could finish a 10k sprint 400m in 54-55 secs. Sprinting and max strength is the key to our best endurance performance. I focus more on speed and strength than long slow endurance, it’s just too long and boring and return on investment is so inefficient. But then again I do sprint and Olympic distance anything more, just too long and boring for me.
When you people are gonna start to use METRIC system, IMPERIAL is just nonsense for 5k 10k etc.
I did a tempo run this morning of 3km steady, 4km tempo, 3km steady.
First tempo run in 6 weeks because of lockdown!
You said it is 80-90% of your max heart rate then said it is a perceived effort of 7/10 surely to perceived effort would be dependent on how long you do your tempo run for. It is is an hour the effort would be 10/10 for half an hour maybe 8/10?
Yeah ive been trying this recently. Couldnt agree more. Doing sprints has improved my endurance pace…for sure!
Depends on what I’m training for. If training for a 5K/10K, I’ll do 1 or 2 mi reps or a 20 min (3 mi for me) tempo run at true threshold pace. For half marathon I do 5 mi at half marathon pace or progress from marathon pace to true threshold pace. Finally, for marathon I tend to do longer tempo runs (8-10 mi) at marathon pace.
You know it’s a common and easy mistake to
make, when 20 percent of the thumbs are down, meaning there are a lot of people in denial. Yeah, we’ve all make that mistake and probably still make it.
Great! Cant wait to get back out 2moro and run a long. Ill definitely run this 20 min tempo into my 10k routine. You guys are awesome
In your form you look like you’re leaning back quite a bit causing you to heel strike. I’m not an expert so I don’t know but just an observation