Tempo Run Workouts: Correct Pace and Intensity | Sage Running Training Tips
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Video taken from the channel: STACK
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.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 45-60 minute period of time.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.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.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.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.AEROBIC TRAINING interferes with speed and strength development when the volume gets out of hand. In small quantities it’s fine and even enhances the speed and power development through recovery.
Different types of tempo for different purposes.If you’re training for strength in specific speed related movements such as shuttle runs, sprinting, and jumping, using this elastic energy can be advantageous. 8 sets of 3 reps with 195 lbs. on a 21X2 tempo. II. Strength and Size: I suggest using a slower eccentric tempo to reap the benefits that eccentric training has to offer.
Since.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.The Mental Benefits of Tempo Runs Tempo running not only improves runners’ physical fitness, but their mental strength, too.
The Benefits of Tempo Training Teaches Control Through the Movement Whether you’re a beginner or seasoned athlete, one of the best ways to increase.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.First, tempo runs boost your lactate threshold. Since you’re running at or near your threshold pace, your body becomes more efficient at clearing lactate. Exercise science has taught us that lactate threshold pace is a fantastic indicator of running performance.Despite the fact that tempo runs use a steady, moderate pace, they are actually one of the best ways to increase your running speed.
That is true whether you’re a sprinter or marathoner. Moderate effort tempo runs help build both slowand fast-twitch muscle fibers in the legs and hips.
List of related literature:
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| from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way |
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| from Marathon: The Ultimate Training Guide |
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| from Advanced Marathoning |
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| from Run with Power: The Complete Guide to Power Meters for Running |
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| from The Practice of Natural Movement: Reclaim Power, Health, and Freedom |
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| from Advanced Marathoning |
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| from The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself |
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| from The Well-Built Triathlete: Turning Potential into Performance |
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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 The Art of Running Faster |
145 comments
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
Can you just do this to train for 1.5 miles and 5k’s? My 1.5 mile run I do after push ups, sit ups, pull ups, and chin ups. then i must run my 1.5 mile run.
I currently gas out at 1.25 miles trying to keep an 8 minute pace and I am running in 11:50– 12:00. Thats with out the stuff before. When I do the push ups and stuff I’m running about a 13:30– 14:00 minute 1.5 mile. When I’m gassed and get that very uncomfortable feeling in the diaphragm I still try to push through even if it’s super slow.
Other, can I just run a 5k a few times a week at a 9 minute pace and maybe do sprints 1-2 times a week and this should get me to a fast 1.5 mile? Then eventually the 5k should be a little easier and can increase to say a 8:30– 8:45 pace for it. Which in turn should make my 1.5 mile faster.
Great video as usual! Running at race pace during tempo run?.. Guilty!
My favorite tempo run is 6x1k @3.30/km, thanks for your information, im waiting for your next great videos
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..
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.
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.
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)?
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!
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?
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.
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.
Really some time when I do long or tempo hhhh i think my sepf Bekle or farh hhh really i.did this mistake
Thanks for the very informative and inspiring video; later I will do a tempo run
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.
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.
Interesting talk as I did a 2 x 15 minute tempo workout last night on trail using heart rate as an effort guide was around 90% max heart rate (173 175 BPM). Last few minutes of each set saw heart rate peak to low VO2 max zone. It burned but feels great after as the body knows it’s done a workout. I’m looking forward to starting your beginners 50k plan soon as doing a trail marathon later this year
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
Holy shit The Vegan Runner 4.6k!!!!! What are you gonna do for 5k?
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
Thanks for this video! Today is my tempo running day so this came in handy!!!
I like running 1 mile or 2. mile repeats with rest in between. Rest interval about 5 minutes.
Could you do some tips on running for weight loss?
Love the channel!!
Hello Sage. Just watched you st Comrades 2019. 22nd place overall well done
Lol at the forms of the pro runners. I make this mistake myself. Thanks for the advice
If my 5k PB is 18:30, what pace should I be trying to maintain for an hours run?
How close to a marathon race should one train with tempo runs sessions?
This whole time I’ve been trying to figure out what musical tempo I should run.
Hi Sage,
Had a video idea that I’d like to suggest. Do a stretching/warm up video. Not a 2 min one that tells what you do in general, but one of you actually doing stretches/warm up from beginning to when you start a run. I think this would be beneficial to know the types of stretches you do, how long you hold each one, etc.
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.
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.
what could you tell me about stride rate? Ive been told my stride rate is low, is that good or bad?
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
Nobody ever does tempo runs right because they always end up racing it to satisfy their egos.
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?
Hey Sage. I’m from South Africa and was wondering if you and Max are going to run the Comrades again this year? You guys had a great first attempt in 2015 and I have been looking forward to the next up run for two years now. Really think you guys can give the front runners a go.
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.
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.
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.
my coach always told me to do it about 1 minute above mile pace…
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.
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
Is that London Bridge at 2:03 in the background? Trying to get an idea of where these are filmed
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.
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?
I don’t remember where I first heard it, but before really hard efforts I take a couple tums. Particularly before my fitness test for the Air Force (1.5 mile run), but I do this for interval days and races too. I typically run 30-35 miles a week, but I frequently give this advice to my military friends who minimally prepare for their yearly test. Of course I tell them to try this prior to their official test to avoid any adverse reactions, but the idea is to help stall the buildup of lactic acid. It seems to help, but it could just be placebo. My question is two-fold: 1) what are your thoughts on the use of tums before a run, and 2) could you do a video about how one could prepare for a military PT test? (I would love to help by providing any additional info you need regarding fitness standards or any other questions you might have if you decide to make a video like this).
can we have a song about running with the guitar? maybe some Springsteen?
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.
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….
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?
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 making lauugh hhhhj when you say you don not think your self as fucking olompyics hhhhhhhh
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)
You guys have really helped me in so many ways and I am very grateful to you all xx
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!
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.
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.
Bro, you are shooting a video in your parents attic while wearing a shirt that says “vegan”. Nothing you say matters.
Hey can we do a training talk about sail/electrolytes. just sail. There’s not good talks out there.
I can do a 10k
..in like 56/58 minutes…I hope thats fair for a fairly new runner..I only been at it a year��������
If someone is running a 15 minute something 5k….who are we to judge their training methods? Obviously what he’s doing is working.
Great video and explanation….I always feel good after a tempo run when it has been run at the right pace.
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
what should I do if my lungs give up way earlier than my legs get filled by lactic acid?
Great video and nicely explained guys. Tempo runs are so important to any plan ����well played
I had been able to prepare for my half marathon training making use of this marathon training “Zοrοtοn Axy” (Google it). I ran a PR even if I only used Six weeks of the given schedule! I am now preparing for my marathon training utilize the guide, and now my training runs have become a lot better than my previous marathon training program. Throughout my marathon training courses, I was able to run another half and set another PR..
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.
This is one of your best videos. Learned a lot. I especially feel that it is too easy to go all out on tempo runs, so this is a good lesson for sure.
was gonna do a tempo run in quarantine lol..defo not with anyone else
Hey Jason. Would a 5k TT be a Tempo run? If so, is it okay to do it once a week?
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)
I did a tempo run this morning of 3km steady, 4km tempo, 3km steady.
First tempo run in 6 weeks because of lockdown!
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!
Another bullshit video, and getting called out by Ryan, lol. Stop thinking your a god and that you can educate everyone.
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.
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.
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 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.
Great video! I’d love to see a video about a post run/exercise stretching routine
This video is so true! Great video very funny at the beginning.
NOT all runners make this mistake. how the duck do youknow it’s a mistake every one does? you arrogant.
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.
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.
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
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.
Hello Sage,
I am training for the marathon of Rotterdam, The Netherlands, in April 2018. I have a training scheme of 18 weeks in which I have three races; 2 x 10 K and 1 x a half marathon.
I would really like to know whether I have to run these races all out and run as fast as I can (or not)? I searched the internet, but I cannot find the answer. What would you (or Sandy) say?
Regards,
Rogier Wijn
Thanks for sharing the info. Did Tempo run yesterday and it was exactly 20 min like you said @ 3:55min/km. Felt comfortably hard but had time to focus on my posture and stride. All the best from Ireland!! ��
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.
Ethiopians do up to 5 tempo runs a week. Remember that they run twice a day
How can I stop getting knackered at mile 22 on a marathon and ended up at 8-9 minute mile?
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.
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?)
When you people are gonna start to use METRIC system, IMPERIAL is just nonsense for 5k 10k etc.
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
A 17.30 min 5k runner telling a 15.20 5k runner how to run. What has the world come to?
Since der r fast and slow (recovery) sessions involved here!! Is it similar to interval running or is Tempo n interval d same????
Perfect talk, this is why I am holding back on my marathon goals to focus on the middle distances. The relationship between my 5k PR of 18:40 ( 6:00avg) and my 1/2 marathon PR 1:30( 6:51avg) Daniels says they are off by 19seconds per mile. The half should probably be 6:36 per mile pace according to his calculator. I should be able to run a 1:25 half based on my 5k Time. SO do I train at my current PR for 1:30:00 or at the paces for a 1:25 based off my 5k?
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!
Just use a decent online running calculator. Jack Daniels VDot https://runsmartproject.com/calculator/ or McMillans Calculator https://www.mcmillanrunning.com/
Ir is not a 42k pace neither 10k so a half marathon pace could be?
You two are cuties, also great video �� im going to do a tempo run this morning
Excellent! Great video as always. Appreciate the help and advice. Thanks
My temporun is 8km and 4:40min/km. It takes me about 40mins + 2km warmup and 2km cooldown
Hey, Sge
So I’m a dlll runner residing in the northeast of the US and currently going into my senior year.
My coach has me getting up to 80-90 miles per week towards the end of the summer. My current prs are 32:32 10k, 4:ll 1500m, and a 15:42 5k. I ran these prs during the track season this year and after 1 year finally broke a plateau.
I am not naturally talented by any means and worked my way up to slightly above average since my first year as a xc runner as a senior in highschool ( 18:03 5k pr at the time). In all I have been running a total of 4.5 years nearly everyday.
ANyway my question is regarding road races this summer. I was thinking about doing a couple road races on top of the volume I am doing. Do you recommend any road racing, or should I focus on building the aerobic base for the fall XC season. And do you recommend getting up to 100 mpw?
Thanks! I appreciate any advice I can get!
Also, as of now I have converted quite a few peers to veganism just by living by example opposed to shoving it down peoples throats. This method has been by far the best for opening up peoples minds to the concept which is great!
BTW in terms of training, I put up with many mediocres on the team that struggle to stay motivated mentally to train consistently. Everyone feels over trained off the lowest mileage per week (30-40) and I feel as if most of my teammates mistake not feeling 100% everyday (which is normal for a serious endurance athlete). Basically, this just about sums up my team and conference competition in a nutshell. Little training and low motivation to get the best out of yourself.
In terms of where I stand on the team, am a captain, train the most, and perform within the top 30 within the dlll new england level. Goal is to get top 15 at regionals this year! So any tips would help!
PS. It’s good to see another vegan that is performing well (especially over excelling). In terms my conditioning level, I have never had many injury’s and train roughly 60-70 mpw during the season (we have a fairly week conference so nothing spectacular). Although It feels good beating many runners that beat me in highschool considering I joined the sport late:/.
*Was recommended to your YT page by the Vegan Runner.
Hi Sage,
After I find my average heartbeat for my lactate Threshold, where in the heartbeat zone chart do I put that heartbeat average? Starting at the beginning of Zone 4 range or at the end of Zone 4. In other words, at 80% or 89-90%. Or because it’s an average heartbeat, for my lactate Threshold, at 85%?
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:/
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
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
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.
So in dumb terms, you run fast for 15 min then run slow? i really dont get the tempo run
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.
Hi Sage, Would be interested in a video from you and/or sandy on injury recovery and returning to running from a serious injury. I am currently recovering from a bad case of shin splints (been out for almost 6 weeks) and there is not a lot of info out there on returning to running other than go slow and build back up. Just curious on your thoughts on the subject.
Cheers
Rusty
So i just did a 5k run in about 10k pace completly alone. So that was too fast?
Did Anna and Kate not �� before running? #alwayscarrytoiletroll
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
I tried the pool leash swimming hack and it works great! I am definitely going to do this too.
I think it’s all and always about knowing your body first of all but to get there it demands time with yourself literally, a lot of patience and, in my case, HR peception by numbers (BPM) as a parameter.:-) Sleep quality, good food (energy), weather condition and all external issues can mix up this numbers during an activity make eatch one almost unique. Getting older is another factor.
My point is that It seems like the search for myself in running is a daily task:-) The best measure I know is when I run happy and feel life and the wind blowing as my mind gets “empty”. I’m free to go I wouldn’t say! It’s sounds utopic I know but at the and I only have my “strong” body getting weak and my mind that can get stronger. As a lot of runners say “If you can not run anymore, run with your heart”! So the HR number and any perception during training goes aways.
When I read the book “Running with the Mind of Meditation” I realized that I must get my mind trained strong as well!
How about a training topic about “running with your heart”?:-)
Thanks a lot!
I just ran my first half marathon with one month training and never before running 13.1 miles. I’ve played soccer all my life. I got a 1:27:31:15… what do you think?
Hi Sage. You mention cardiac drift in the video. I’ve noticed I tend to get this around 40mins into a run. Is this related to the switch to fat burning? Will more training mean the cardiac drift starts later (60mins, 90mins), or start at the same point (40mins) but not drift up as quickly? An idea for a video anyway. Keep up the good work.
I just tarted running again about 2 months ago after about a year off. Anyhow I just ran a 22:49 5k and want to get my 5k down to around 21:00– 21:30. Should I run a tempo run at say 7:20– 7:25 for that goal? The 22:49 5k was 3 weeks ago. I ran a 21:20 on a hilly course a couple years ago so I know I have at least that in me.
I have a love hate relationship with Tempo runs. Sometimes I feel numb throughout the run and the pain does not feel so prominent after the first mile. Others it’s just a struggle throughout. I prefer doing my tempo runs with a running partner, we help each other not slack on pace. Thank you for the talk Sage!
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?
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?
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.
Perceived spelled incorrectly…Tempo runs are psychologically tough to get motivated to do…Like the 2X15min idea…
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.
okay I’ve apparently been doing this for weeks and didn’t know….no wonder i’m always exhauted
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.
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.
can you make me a training plan i’m willing to pay I really want to make it to states this year hmu
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
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.
i can run 12 km in 84 min ( that is my longest distance at easy pace), about 1 km per 7 min pace………….what should be my tempo run pace
great stuff sage. helps a lot.
sidenote great pronunciation of the word ‘spiel’ ��
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
Loooool those runners impressions were too much! You should do a “shit runners say ” video
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.
Hey Sage, an you explain why my 4 mile tempo run pace ( 5:55/mile) is so much faster then my 8k race pace ( 6:10/mile)? Im doing the tempo runs comfterbly painful, and my races feel like races. The only thing I can think of is that races have hills and are on grass, while tempo runs are flatter and on pavement.
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.
My mile PB 7:13 Speed traning 6:40 Lactate threshold 7:45 tempo run 8:30 easy 10:00
Is there a correct time to do a “faster than tempo run” type of run?
I don’t think everything you say is wrong but Jesus do you think a lot of your own opinions.
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
Hey Sage I was just wondering. What is your maximum heart rate…