All serious runners!

sonia2

Someone please explain the tempo run. I have read and read about it but just don't understand it.:huh:

sonia2

Someone please explain the tempo run. I have read and read about it but just don't understand it.:huh:

imabhealthy

My understanding is that you push yourself a little bit, not too hard, after a warm up run, then cool down. So if you ran 50 mins total, you would do 10 -15 minutes warm up, then about 20 minutes at "tempo" which is defined as a "comfortably hard" pace. Then you cool down. I was starting to do this once a week, but hurt my leg. I think I tried too much at once. I tried adding a tempo run, an interval run, and 4 miles per week all in the same week. Whoops!

duffyzmom

Tempo runs are intended to be near your lactate threshold pace(80% MHR) but not as fast as your speed work (which is usually faster than your race pace) or race pace. I think I read somewhere that your tempo runs should be at a pace 30 sec slower than your race pace. So if your race pace is 8 min/mile run your tempo runs at 8:30/mile.

Here is a description from the running room:

They are designed to improve the lactate threshold for the athlete...Tempo workouts should stress the body at a specific intensity level - not more or less. The workouts should ideally take place on a smooth, flat terrain under realtively calm weather conditions.

sonia2

Thanks!!! That helps alot!!!