Why do I need long tempo's for 5k race?

Simsim the cat wrote:

Lots and lots of people seem to recommend (and do) longer tempo runs (i.e. 30min plus) when training 5k.

What are the benefits of this?

Surely, through the laws of specificity, if you are training for an even that lasts less than 20 min a 20 min tempo should be optimal (as anything less you dont reap full benefit a la Jack Daniels).

Now I am not saying 20 mins at 5:30 pace is better than 30 mins at 5:30 pace but surely for a 5k, 20 mins at 5:30 pace is better than 30 mins at 5:45 or something slower?

Discuss.

"Discus"

There are no laws of specificity.

If there were then racing twice a week would be the best training.

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Simsim the cat wrote:

Surely, through the laws of specificity, if you are training for an even that lasts less than 20 min a 20 min tempo should be optimal (as anything less you dont reap full benefit a la Jack Daniels).

There is no such law.

Ok, lets forget the "law of specificity".

Surely training for 20 mins at a high intensity would better prepare me for the rigours of 5k running rather than 30 mins at lesser intensity.

If the answer is it does not, why is this the case. Physiologically what is the difference and which one benefits a 5k runner more?

5x1000m is a better workout for 5k than 5x mile. 5x mile is a better workout for 5k than 25 minute tempo. A 25 minute tempo is a better workout for 5k than a 35 minute tempo.

But...

In order to run a good 5x1000m workout, you need the fundamental adaptations from a 5x mile. In order to run a good 5xmile workout, you need the adaptations from a 25 minute tempo. In order to run a good 25 minute tempo, you need the adaptations from a 35 minute tempo...

(you also need some the adaptations from some 400s, 800s, and hills in order to run a good 5x1000m, but I hope you get my point.)

Former wrote:

5x1000m is a better workout for 5k than 5x mile. 5x mile is a better workout for 5k than 25 minute tempo. A 25 minute tempo is a better workout for 5k than a 35 minute tempo.

But...

In order to run a good 5x1000m workout, you need the fundamental adaptations from a 5x mile. In order to run a good 5xmile workout, you need the adaptations from a 25 minute tempo. In order to run a good 25 minute tempo, you need the adaptations from a 35 minute tempo...

(you also need some the adaptations from some 400s, 800s, and hills in order to run a good 5x1000m, but I hope you get my point.)

This guys gets it. To add, the 5k is mainly an aerobic race, meaning it calls for mainly aerobic training. Long tempos help build that aerobic foundation and adaptations to hold a faster pace longer. This is in the basic sense. Lots of mileage can also do this but nothing builds strength like 10 mile tempos! They do not need to be done often though. Every 3-4 weeks is fine for 5k training. Add these in with your other "more specific" speed workouts and you will have much greater strength and find yourself dying less at the end of your races. Good luck!

Because running a 30+min tempo supports your shorter, faster, specific 5k training.

I'm not an expert, but I think the longer tempos are just a way to maximize the time spent training the particular energy system that raises your aerobic threshold. I think aerobic threshold is one of the primary contributors to one's 5K race ability.

Running a longer tempo at the appropriate pace / effort is a really efficient way to get a strong training stimulus.

Former wrote:

5x1000m is a better workout for 5k than 5x mile. 5x mile is a better workout for 5k than 25 minute tempo. A 25 minute tempo is a better workout for 5k than a 35 minute tempo.

But...

In order to run a good 5x1000m workout, you need the fundamental adaptations from a 5x mile. In order to run a good 5xmile workout, you need the adaptations from a 25 minute tempo. In order to run a good 25 minute tempo, you need the adaptations from a 35 minute tempo...

(you also need some the adaptations from some 400s, 800s, and hills in order to run a good 5x1000m, but I hope you get my point.)

Nice.

Former wrote:

5x1000m is a better workout for 5k than 5x mile. 5x mile is a better workout for 5k than 25 minute tempo. A 25 minute tempo is a better workout for 5k than a 35 minute tempo.

But...

In order to run a good 5x1000m workout, you need the fundamental adaptations from a 5x mile. In order to run a good 5xmile workout, you need the adaptations from a 25 minute tempo. In order to run a good 25 minute tempo, you need the adaptations from a 35 minute tempo...

(you also need some the adaptations from some 400s, 800s, and hills in order to run a good 5x1000m, but I hope you get my point.)

Hi former, this is current!

ps: good post.