Today, we’re talking about lactate threshold runs. They are also called tempo runs. Tempo runs can help you run faster, and help you sustain that speed for a longer period of time. Here is my favorite tempo workout.
This post is sponsored by adidas.
Your lactate threshold is the point at which your body cannot keep up with processing the lactic acid it produces during hard exercise and responds by needing to slow down. This type of workout usually involves slightly longer intervals than the VO2 Max workouts, run at a slightly slower pace, your lactate threshold pace. This is a little slower than your 10k pace, or about 85-90% of your effort level. You’ll find a more detailed description in this post.
Steady Pace Tempo Workout
My favorite workout of this type is a Steady Pace Tempo run. After warming up by running moderately for about a mile, pick it up to your Lactate Threshold pace. Sustain it for two-six miles. Finish with a moderate to slow mile.
Why I love it: It sounds kind of boring, doesn’t it? No fancy pickups, run this at one pace that at another. Which is exactly why this is my favorite tempo run. To me, it simulates race conditions. You don’t stop (hopefully) in a race, you try to keep a fairly steady pace throughout the distance of the run.
Tempo Run Variations
Depending on the distance for which you are training, you may want to change up the tempo run a little bit. For example, if you are training for a marathon, complete this workout at about your half marathon pace and effort, and sustain it for five to eight miles. Likewise, if you’re training for a half marathon, run at your 15k pace, for three to six miles.
Another variation for marathon or half marathon training is a race pace run. In this type of run, you will run the middle portion of a longer run at your goal race pace. For a marathon, this could be running miles 12-15 of a 20 miler. For the half, run miles six to eight miles at race pace in your 10-12 mile run. This will really help with pacing during your race.
Tempo runs can help you run faster, and help you sustain that speed for a longer period of time. Which is what we want when we’re racing, right?
Now that the weather is cooling off I’m loving this lightweight jacket! It’s breathable and perfect to keep me warm while I warm up.
Disclaimer: Although I am a certified Coach and Personal Trainer, I am not YOUR Coach or Personal Trainer. Always adapt workouts to suit your body and fitness level. Always consult your doctor before beginning a new exercise program.
Do you do tempo runs? Do you have a favorite workout?
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Tempo runs can be intimidating but they are so helpful for training for longer distances!
I remember when I was seriously training for marathons I would do long tempo runs. Iloved them!
I was always afraid to do tempo runs until I really started using them with the team Wilpers group a few years ago. I learned to really look forward them
They really do make a difference. And there’s a great feeling of accomplishment when you’re done.
I know they help but I rarely do them..
at this point in my running, I just want to stay healthy…and have fun.
If I don’t get faster, it’s ok.
It all depends on your goals!