What’s more, they are also called threshold runs. These are extremely beneficial for all the runners because of their interest in improving their performance. They contribute to speed endurance, making it easier for athletes to run at high speeds for longer periods without getting tired. Whether you are preparing for a 5K, 10K, half-marathon, or a marathon, tempo runs should be included in your weekly schedule.
In this guide, you will find out what tempo runs are, what is their importance for your fitness level, and how to use them in your workout plan. By mastering these tempo runs, you will not only see improvements in your race times but also your general fitness and mental toughness as well.
What are Tempo Runs?
A tempo run is a workout, which puts pressure on your body to run at or near their lactate threshold. It is that particular point when your muscles want to stop because it is full of lactic acid. Running at this level will improve your body’s lactate clearance capabilities, which in lay terms means that one can run at faster paces for long periods without getting tired.
As a practical exercise, a tempo run is run for a prolonged period at a ‘comfortably hard’ pace. It usually lasts 20–40 minutes. It is faster running than easy running/slower than all-out sprinting. In most cases of runners, this pace is 85-90% of the maximum heart rate and about the speed of pacing for a 10K race.
Key Characteristics of Tempo Runs
Pace:Tough, but not too tough for the body to bear.
Duration:The time prescribed for the tempo pace of twenty minutes is on average more than enough with some form of training.
Heart Rate: Comfort zone – 85% – 90% of maximum heart rate.
Effort Level: Discomfort but not Raising Say a Pain Level – “Hard but comfortable” says Graham. You can manage to say a few words but can’t conduct an entire conversation.
Benefits of Tempo Runs
In addition, the content includes tempo runs, which should become a part of your weekly schedule, if you desire to improve your efficiency, irrespective of whether you are a casual or seasoned runner. Tempo runs help a person in the following way: how are they beneficial in improving your level of fitness
Greater Patch Protocol
Tempo sprints help improve lactate threshold so that a person can work at higher levels for a longer period. Working at this threshold, however, helps the body in draining lactic more effectively thereby postponing muscle fatigue because of the speed performed.
Enhanced Endurance When built on a judiciously segmented control with an inherent speed, tempo runs offer substantial gains in aerobic capacity. This implies that you can now run even longer distances without getting tired and this is why tempo runs are perfect for those gearing up for long races. They create a link between speed and endurance in a more economical way of running.
Improved Speed There are effective methods for improving your speedover time and tempo runs happen to rank among them. Training your body at such extreme parameters, you unlock its ability to run at higher speeds with relatively lower resistance. Strategic incorporation of tempo workouts will assist you in increasing your speeds within all race distances, from a 5K to a marathon.
Enhanced pacing Since tempo runs are characterized by a constant and called upon pace, this helps in developing the participants’ race pacing technique for example during an event. You take orders from the body and thus comprehend how much exertion should be put out to settle into specific paces for longer races.
Mental Grit It is a given that all triathletes will admit that tempo runs are both painful and yet fun and that one enjoys and relishes the hard work. Such mental strain is very important on race day, where one has to keep on pushing themselves through the tougher portions of the race.
Explanation of How to Do a Tempo Run
To maximize the benefits of the tempo runs, it is advisable to adopt an organized approach. Below are simple steps on how to go about a tempo run
Warm Up
Do a very light stretching for about ten to fifteen minutes to prepare your muscles for the workout. Running requires stretching the core, therefore, some dynamic stretches such as leg swings, lunges, or high knees, should be incorporated.
Begin with the Tempo Pace
Once you have completed your warm-up, move into your tempo zone. This is the “comfortably hard” pace where you are putting in a large amount of effort but not so much that you are unable to keep to that pace for the duration of the workout. Most runners will target about 15–20 seconds per mile slower than their 5K competition pace or somewhere between 80 and 90 percent maximum effort.
Maintain the Effort
Aim to hold on to your T pace for a duration of about twenty to forty minutes depending on your experience. Novice runners can execute this for a shorter duration of about 15-20 minutes whereas the more advanced ones can go on for 40 minutes, and even beyond, depending on individual ability. The whole essence is to keep up the pace: throughout the tempo segment, expect an up-tempo pace and niveau.
Cool Down
Conclude your tempo work with a light jog for 10 to 15 minutes to cool off. This assists in reducing the heart rate in a more controlled manner and helps in recovery.
Types of Tempo Runs
Depending on the runner’s strength and desired outcome, there are a couple of tempo variations that can be included in the training schedule
Traditional Tempo Run
The classical tempo run is a pace controlled for a specific time, usually between 20 and 40 minutes, and has to be sustained chronologically. This type of tempo run is the most popular and a good starting point for beginner and intermediate runners.
Tempo Intervals
Abruptly break up the tempo and run into short pieces, each of which is followed by a short recovery. An example would be running 4 x 10 minutes with a 2-minute walking pace after every interval. This version enables the athlete to maintain their threshold pace for longer times without subjecting them to the extended mental effort of an interval or longer workout.
Tempo Run With a Progression
A progression tempo run begins at an easy pace and progresses to a tempo pace by the end of the workout. This type of running is good for working on negative splits and developing strategies to finish the races well.
How to Include Tempo Runs in Your Training
Whatever the training program may be, a preparatory run is necessary for every type of race, whether 5K or marathon and, therefore, it should be included in the plan. Take a few seconds to read the following tips on this field and how to utilize them properly
How Often
Try to incorporate tempo runs in your schedule 1-2 times a week based on your physical condition and aspirations. Should you be focusing on a long-distance race, then you may want to include one week with a tempo run and another week with a long run.
Time and Distance
For beginners, set a 20-minute tempo run as a target and gradually build up to longer durations as you become fitter. For higher category runners, set a goal of performing tempo runs of 30-40 minutes or more duration.
Take Them Along With Other Sessions
There is the possibility of mixing tempo runs with some other sessions like interval workouts and long run sessions to come up with a normal training regimen. Hence, you can do a Tuesday tempo, a Thursday interval, and a weekend-long run.
Common Mistakes to Avoid
Tempo runs can be very beneficial only when done accurately. Here are some common mistakes to avoid:
Running Too Fast: The key word here is ‘tempo.’ These are not sprinting or racing. Running at a faster speed than this will drain your energy without giving you any benefits of endurance training.
Skipping Warm-up and Cool Down:Warm up, cool down, and stretch afterward such moves are dangerous. Never go for a tempo run without a proper sequence of warm-up drills.
Overdoing It:Excessive running based on too many tempo runs may lead to psychosis strain mostly injury or overtraining. Limit your tempo runs to once or twice a week.
Conclusion
Tempo runs stand as one of the heartening workouts for any runner looking to sharpen the speed, endurance as well and mental components of their running. If you participate in sustained performance activities, there is a substantial advantage to becoming accustomed to staying with a similar bodily speed for prolonged intervals. No matter if you are preparing yourself for a race, or you simply want to improve your running skills and flexibility, introducing tempo runs into any training program is very difficult. At fitfine24, we are committed to optimally helping athletes maximize their performance. Add tempo runs to your everyday practice and you will be thrilled to rates as well as levels of all workouts
