GTN's Tempo Run Training Guide | Everything You Need To Know
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- Опубліковано 17 лют 2018
- There is one workout that any endurance runner or triathlete should be doing, and it’s the tempo run! There is a good reason for this, you get the biggest training gains from your time.
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To explain what a tempo run is we, need to get a little sciency. Lactate Threshold is the point where you produce too much lactic acid for your body to flush it away effectively. If you run too fast and go over this point you will start slow down. So, when we talk about ‘tempo’, we’re meaning a pace that is at or near to our lactate threshold. The idea of this, is that running at this pace will gradually bump our threshold up.
Simply put, we’re aiming at a pace that is comfortably hard to start with, but over time it will start to bite. In real terms this is the maximum pace you can sustain for around an hour. A good alternative to an hour long run TT is to work out your 10km pace and add around 10-20 seconds per kilometre. If you’re working by heart rate; it’s roughly 80-90% of your maximum HR. And, on a perceived effort scale of 1-10, it’s about a 7 out of 10.
In terms of the structure of the session, the intervals tend to be quite long. So today, Mark and Lawrence are doing 2 x 15 minutes at tempo, with 2mins jog recovery between. You can do a tempo run wherever you like, but in our experience it’s a session that you want to dial in to your pace with, so a route and terrain that allows you to crack on without disruptions is best.
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I love that their resting jog is faster than my fast run
I love the tempo run, never really easy especially when you don’t really have flatter terrain. Hilly tempo’s, if you can accept a few seconds slower per mile, the strength gains are awesome.
This whole time I’ve been trying to figure out what musical tempo I should run.
Great video and nicely explained guys. Tempo runs are so important to any plan 👍🏼well played
I like your short and effective videos! 🤩
I tried the pool leash swimming hack and it works great! I am definitely going to do this too.
Thanks for the very informative and inspiring video; later I will do a tempo run
Great video! I’d love to see a video about a post run/exercise stretching routine
Hi Any. We do already have a recovery video on stretching, foam rolling, ice baths, etc. Thanks
Great info
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.
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!
Thanks Barry
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.
Not that anybody asked but I tried it and it’s tiring asf
Good job Lawrence Fanous!
I\'m not sure but ,if anyone else wants to learn about best marathon training try Niposcu Complete Running Adviser ( search on google ) ? Ive heard some awesome things about it and my co-worker got great success with it.
I had some remarks but I'll see you in the race
I only do tempo, simply because its fun. Not as boring as easy run, and not as hard as interval
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?
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.
My temporun is 8km and 4:40min/km. It takes me about 40mins + 2km warmup and 2km cooldown
Mine is about the same.
That's SO fast to me!!
How close to a marathon race should one train with tempo runs sessions?
What about the warming up and cooling down?
Do about 15 minutes of easy running for warm up and cool down.
Should I be doing any running a day after a tempo run ? Or what should I be doing to help the recovery or improve running in terms of speed and distance?
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.
That is HIIT, quite the opposite of tempo. HIIT makes you run faster for shorter period of time, compared to tempo run.
I don't understand why you have a recovery period in the middle?
From my understanding since the tempo run is under your lactic threshold & is something you should be able to do for an hour shouldn't you just be able to do it for 30mins straight?
What on cloud shoes good for tempo run ?
i always thought that the tempo run is between the aerobic and the anaerobic threshold. Something similar to sweet spot.
Should my running cadence be lower for a tempo run?
Why would it be?
You two are cuties, also great video 😊 im going to do a tempo run this morning
😂🤣😂
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
Half marathon pace can be another good way to decide on your 'tempo pace'. So it sounds like in the zone system you are using you want to run in G3/4. Pace wise this would be around 5.40-45/km or 9.10/mile based on your half marathon target time. You could start with 4x5min at this pace, with 2min recovery jog/walk. It's hard to comment on heart rate but maybe somewhere in the middle of the numbers you stated above - maybe around 140 heart rate.
Warm down or Cool down?
Ethiopians do up to 5 tempo runs a week. Remember that they run twice a day
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?
No. It’s always the same. Tempo runs shouldn’t be an hour anyways
Since der r fast and slow (recovery) sessions involved here!! Is it similar to interval running or is Tempo n interval d same????
Yes tempo runs are a form of interval training with the specific aim to improve lactate threshold
Lawrence Fanous So wats d difference between both of dem?? Should v include both in our training plan or only tempo??
Generally we talk of interval training as fast, speed sessions. These are focussed more on your top end speed - above race pace. Whereas tempo runs are focussing more on bumping your Lactate Threshold (LT) up by working at an intensity around half marathon pace. Therefore, interval sessions tend to be much shorter reps/intervals. Then tempo runs are slightly longer reps
Thnq very much ☺
Why when i do tempo run, i got shin splint tomorrow
I’m confused , I used to think tempo should be faster than normal comfortable pace
Are those on shoes ?
It might be helpful to explain that there are in fact two lactate thresholds: LT1 and LT2. Many people would call what you describe as a tempo run to be a threshold run, which is targeted to increase LT2.
Whereas a tempo run is what many people refer to as the pace just around LT1, which is the aerobic threshold.
There is so much inter-mixing of terms that it becomes confusing to the audience if not clearly specified.
So in dumb terms, you run fast for 15 min then run slow? i really dont get the tempo run
atulier yeah I guess but it’s a certain fast pace you need to hit. If your legs start to have a burning sensation and you can no longer hold your form correctly then your fast is now too fast. It may take a few faster-paced runs to find when that starts to happen but eventually you’ll find it. For the sake of tempo runs it’s better to be slightly slower then slightly fast because you are dealing with a threshold that you don’t want to go over. And for recovery you can even come to a complete stop if you want.
I struggled understanding this too so thanks Matt for helping to break it down
Looks so cold there.
Perceived spelled incorrectly...Tempo runs are psychologically tough to get motivated to do...Like the 2X15min idea...
Perceived* I before E except after C :-P
@Exyll problem is, there are more "exceptions" to it than ones that follow the rule. Weird, right?
This whole time I’ve been trying to figure out what musical tempo I should run.
180 bpm
Allegro