The following information was derived from a number of sources including , Greg McMillan, www.mcmillanrunning.com, Ed Eyestone’s article in Running Times, http://www.newrunner.com/article/0,7120,s6-238-263-265-6141-0,00.html, John Hanc’s article in Runners World, http://www.runnersworld.com/article/0,7120,s6-238-267--11909-0,00.html, Advanced Marathoning, Pete Pfitzinger, Daniel’s Running Formula, Jack Daniels, Ph.D., and http://www.k-b-c.com/daniels.htm, Jack Daniels, Ph.D.
A tempo run is a sustained effort at faster than normal training pace. The traditional tempo, or lactate threshold, run consists of 20 minute of continuous running at 25-30 seconds slower than 5K race pace (or 15 seconds slower than 10K pace). This is preceded by a warm-up and followed by a cool down. Slower paced tempo runs (up to half- marathon pace) may go to 60 minutes.
More Detail:
What is lactate threshold (LT)? It is the point at which lactic acid, a metabolic by- product accumulates in the blood, tiring the muscles and slowing you down. LT runs raise the point that lactic acid starts to build up in your blood. The addition of LT runs in your training allows you to run at a greater pace and for longer distances before tiring. Short tempos are run at LT pace.
How do you determine your LT pace? There are several ways, some very scientific and some not-so scientific, but quite good. Few of us will get our lactate threshold measured in a lab. If you monitor your heart rate, your LT runs should fall between 85 and 90% of max. This is useful, however, only if you really know your maximum heart rate. More simply, LT pace is a comfortably hard pace you can maintain for about an hour. You probably would rate it 8 on a perceived effort scale of 1-10. You can talk, but not always in complete sentences. Another way to estimate this pace is about 15-20 seconds slower than your 10K race pace effort (the pace itself may be affected by the wind and other factors) or about 30 seconds slower than your 5K race pace effort, or about 45-50 seconds faster than your marathon pace. In general, the tempo pace will be slower than 10K and up to half marathon pace.
5 K
10K
These results are pretty close. So, for this 4 hour marathoner, a 20 minute traditional tempo run (Lactate Threshold) would be around an
The McMillan Running Calculator, http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm.
Enter a recent race time, and your training and projected race paces are calculated. If you check our 4 hour marathoner example, you will see the tempo pace range of
There are benefits to running longer tempo runs, anywhere from 20 to 60 minutes. The longer runs are generally run as slower than LT pace. Again, let’s make this simple, but not exact.
Let’s call the traditional 20 minute (2-3 Miles) tempo (Lactate Threshold) run a short Tempo. As you increase the mileage you will run slower than true lactate and may be running your half marathon pace. So, let’s add about 10-15 seconds for a Mid Tempo pace and another for a Long Tempo Pace.
Example: 4 Hour Marathoner
Short Tempo (Lactate Threshold) (2-3 Miles) =
Mid Tempo (4-5 Miles) add 10 seconds per mile =
Long Tempo (6-7) Miles add another
If you run longer than an hour, you will probably go to your Marathon Pace, which can be considered a long tempo run.
Tempo Run Workouts:
The following workouts are time based, but may also be distance based. Use Miles instead of Minutes:
Traditional Lactate Threshold Run
10 Minute Warm-up
20 Minutes at LT pace (Short Tempo)
10 Minute Cool Down
Sustained Tempo
10 Minute Warm-Up
30 Minutes at Mid Tempo Pace
10 Minute Cool Down
Tempo Pyramid
10 Minute Warm-Up
10 Minute Long Tempo Pace
20 Minute Mid Tempo Pace
10 Minute Long Tempo Pace
10 Minute Cool Down
If you are forced inside due to a thunderstorm, you can try a Tempo Pyramid on the treadmill. Look for the Treadmill Tempo Pyramid workout among these Runner’s World videos:
http://www.runnersworld.com/video/?cm_re=HP-_-Homepage%20Video-_-Video
10 Minute Warm-Up
10 Minute Long Tempo Pace
10 Minute Mid-Tempo Pace
10 Minute Short Tempo Pace
10 Minute Cool Down
Cruise Intervals
Cruise intervals are series of intervals run at LT pace with short recoveries between each. They allow for longer tempo workouts, but with less sustained effort. An example might be series of 3 miles at LT pace with a 60 second recovery between each mile.