Why Should You Tempo Run? (Explained) | FOD Runner
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- Опубліковано 29 лип 2024
- Why Should You Tempo Run? (Explained) - welcome back to another video and today we are talking all things tempo running as I return to my original loop for nostalgic purposes! Tempo runs are a key fundamental building block to improving as a runner so I take this opportunity to dive into a tempo run myself (more threshold than tempo) and explain a bit about what it is, why I like to do them and how I incorporate them!
Do you incorporate many tempo runs into your training plans?
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#temporun #fastrunning #fodrunner
00:00 - Intro
01:22 - Tempo Run Footage
04:44 - Results
06:14 - What I Class "Tempo Pace" As & How I Use Them - Спорт
When I took my RRCA training, we were told a tempo run is your maximum sustainable pace for one hour. Usually fits between 10k and half marathon pace. Great stuff Andy!
In my opinion, if you’re healthy enough, tempo efforts should feel hard. Not as hard as a race, and unlike a race, there should be no opportunity for you to bonk. It should be a comfortably hard pace! But this pace changes depending on how long your tempo run is, or what you’re training for.
Yeah that sounds around what i would go for pace/effort wise!
Come do Manchester Mara mate 🤟🏼🤩👍
Oh, the different explanations of tempo and threshold is one of the most annoying things for me as an amateur to follow. I tend to lump it with threshold and even do them too fast. 2 x 3k @10k pace for example. Of course I forget to allow myself to slow a bit on the up hills so it becomes faster than comfortably hard (and these RPE descriptors are also very hard to gauge). Given that I run with chest strap HR nearly all the time, I should get much better at this workout and like you say, it's a fun and productive effort.
Haha that’s similar to how I run most of what I thought was tempo runs, it’s all very good training & fun though, the mistake I was doing awhile back was doing to many runs at more threshold effort, to many threshold runs by the end of the week just start feeling to worn
Out. What helped me is, learn to go on how your body feels, if I feel like a few runs in the week have turned into to hard threshold, then just make sure to go very easy effort on the weekend long run helps
@@gokiwi2642 yes, I do one long run, one interval session, one threshold run, everything else easy pace (5 runs per week usually)
Yeah that’s another way people describe them! I tend to say “I’m doing marathon effort intervals” or “10k efforts”, so yes for me a tempo run is a specific zone/pace that I run in!
I don’t think anybody is wrong or right, it’s just the way use the terminology
@@davesharratt917 yep that sounds good, I do pretty much the same as that, except I just do two tempo runs & one 30k long run per week, but as I get closer to peck milage one tempo run turns into a threshold run, Any other mileage is easy pace, cheers 👍🏼
As an older runner, I have to remind myself to incorporate varying speeds in my workouts. It’s easy to settle into “cruise control.”
Tempo builds the engine…thanks for sharing Andy 🏆
They do indeed! Cheers buddy
I have learnt to love this type of workout. I incorporate once a week, today was one of these days and it felt rather good.
I agree the benefit of tempo/threshold work is far more psychological than physiological. The science currently points to anaerobic work being far more physiologically beneficial than L1 to L2 work. I only use tempo work the last 4-6 weeks before a A race as a confidence booster and to get myself used to running at higher intensity. If I have to cut a workout for any reason, tempo is always the first one I’d cut so I can maintain MAF and VO2 max workouts.
Totally agree, except if i have to cut one, I take out the higher end stuff bc that’s normally what brings on the injuries. Tempos really prep me for the mental side of marathons….no stops, no recoveries, no excuses.
Given the state of electronics in 2022 the easiest way to deal with this is to determine what your threshold heart rate is and then consider what you want a tempo workout to be in relation to same.
I go with "Tempo = between Half Marathon and 10K pace." That works in training (tired legs),then if I taper for a Half Marathon "Tempo" becomes Race pace.
💪
Good vid Andy, I've got a 5-mile loop by mine like that
Tempo nostalgia >>> you could trademark that Andy!
Haha good idea!
i have watched a bunch of videos and read a lot of books, when it comes to the definition of tempo run, everybody has a different take on that......
so just for the fun of it my take.....
the slow runners with a 10k ability of 60 minutes run that pace of 24 minutes / 4k /3.5 miles
the faster runners with a 10 mile ability of 60 minutes run that pace for 24 minutes /4 miles / 6.5k
all very slow runners run for 20 minutes fast enough to feel the wind and get a smile, but slow enough to still breath regularly without burning lounges or burning legs
all very fast runners should have a coach and a weekly adapted training plan
That’s a great definition of a tempo run!
Love these videos very helpful. I've been running for a long time but the last few years I've stopped pushing the pace. I need to start pushing myself again
Thanks! Welcome back to running
Great vid Andy! one of my weekly loops as well... except I start from Buckshaft normally 🙂
It’s a good loop isn’t it!
Awesome music!!!!
I used to do things like 2x25:00 tempo runs, but I find doing something like 15x1k with 30 to 60 second rests let's me get more volume and work a hair faster without going over limit.
Sounds like some quality work there 👏
Hey Andy, not sure if you're signed up to the Richard Burton 10k but entries close tomorrow.
I haven’t buddy. It’s not one I’ve decided to do sadly… I’ve got XC in November and a local race and that’ll do, I’m quite lacking in fitness right now and won’t start my next block until first week of November so I need to give myself 4/6 weeks of decent training before I have a good go at a 10k!
Yeah tempo runs can be confusing. Sometimes I feel use the term when I more or less go flat out but kid myself into thinking did not. I think text book definition is one hour pace (or roughly 10 miles in my younger days) so probably between 10K and HM pace. I do also think of marathon pace tempos which are obviously a little bit slower but can go longer. I used to have set loops when I started running at school and for a few years almost every run was trying to beat my best time. No pain no gain then for sure. Don’t think I had even thought that going easy was a thing !
Good morning Andy and all the runners. Interesting review. Here is my like. My question is ¿tempo =farleks?. A nice day for everyone. ☀️🏃♂️☀️
I prefer fartlek runs as I find them more challenging!
lung burning questioning life run = tempo run . ok understand .will try this 🤤
I do 3k slow followed by fast 5k then 4to5 km slow n cool down. Is it ok or any change u suggest
Sounds like a good run to me!
Fun fast
On the days u run but u don’t film do u listen to music?
No
Very interesting video. If I did this run in my Vaporfly I will break a leg.. I would take something low to the ground like Hyperion Tempo. I know I am in Tempo pace when I have an energetic spring in my run. Its not about the speed or HR. Its the bounce back you get from your leg in Tempo.
The tempos are an ideal “tempo” shoe!
@@TheFODRunner I am on my second pair.. Worried about the Hyperion Tempo V2 🙄
I thought that tempo runs were just sustained runs at a specific target pace... so marathon tempo, half-marathon tempo, 10k tempo etc. The way you describe them, they are always something like a half-marathon pace?
Yes some people use the terminology like that, everyone seems to use it different! For me, the “area” of a tempo run sits close to my half pace but it’s a bit of a sliding scale depending on fitness levels! Sage canaday has done some great tempo runs videos in the past giving a great detailed explanation
Tempo pace “comfortably uncomfortable” or as I like to say the “sadistic pace”
Sadistic pace is good 😂
according to my watch, ALL my runs are tempo runs...
this doesn't sound like a tempo run to me at all 😂
Tempo run - time trial - same thing 🥴👍😂
I think this is what you call a time trial 🤦🏻♂️
Maybe slightly…. 🤔 😂