Tempo run
[tem-poh ruhn]
/ˈtɛmpoʊ rʌn/
Noun
A tempo run is a sustained, comfortably hard run performed at a pace that is typically 20-30 seconds per mile slower than a runner's 5K race pace, aimed at improving lactate threshold and endurance.
A tempo run is a sustained, comfortably hard effort, typically at a pace 20-30 seconds per mile slower than a 5K race pace. It improves lactate threshold, allowing runners to maintain faster speeds for longer. This type of run usually lasts 20-40 minutes and is crucial for building endurance and speed. For example, a runner with a 5K pace of 8:00 per mile might do a tempo run at 8:20-8:30 per mile. Tempo runs help runners efficiently clear lactate, delaying fatigue and enhancing overall performance, making them essential for race preparation and improving aerobic capacity.
What is a Tempo Run and why is it important?
A tempo run is a type of workout that involves running at a steady, challenging pace for a set period of time or distance. It is important because it helps improve your lactate threshold, which is the point at which lactic acid starts to accumulate in the muscles. By increasing this threshold, you can run faster for longer periods without fatigue.
How is a Tempo Run measured?
A tempo run is typically measured by time or distance. The pace should be comfortably hard, often described as the pace you could maintain for about an hour in a race. It is usually 20-30 seconds per mile slower than your 5K race pace. You can measure it using a GPS watch or a running app to track your pace and distance.
How can I improve or optimize my Tempo Run?
To improve your tempo run, consider the following tips:
Start with a proper warm-up to prepare your body for the workout.
Gradually increase the duration or distance of your tempo runs as your fitness improves.
Incorporate tempo runs into your training plan once a week.
Focus on maintaining a steady pace throughout the run.
Ensure you have adequate recovery between tempo workouts to prevent overtraining.