Can someone explain the difference between tempo and threshold?

Tempo runs should all be at threshold pace, but some people do longer than 20 minutes, with the idea that they start slower than threshold pace and just try to get in the final 10 or 15 minutes at true threshold pace. They call these tempos runs, but only part of the run was at proper pace. I think it is best to just get warmed up and then get in a good 20 minutes at true threshold pace -- that's a true tempo run.

A lot of sources call aerobic threshold runs, tempo, and lactate threshold runs simply threshold. They also call lactate threshold runs tempo as well. Personally I call any sustained run greater than say easy pace a tempo, and i specify the actual pace by calling it aerobic threshold (AT) or lactate threshold (LT) or a pace relative to those. When someone tells me they are doing a 20 minute tempo, I assume they mean at LT pace. When they tell me a 45 minute tempo, I assume they mean AT pace. When they say threshold run, with no length indicated, I assume they mean LT pace.

You're asking the wrong question. There is no consistency between coaches or authors about these definitions.

Besides, you don't need a definition. All you need is guidance on structuring your workout. Since you're familiar with Daniels, it's worth pointing out that Daniels recommends slowing the pace of tempo runs that go beyond 20 minutes. He provides a chart, but you don't need the chart. You're doing it right already.

As far was whether to do longer or shorter tempo runs, do both. Since a 20-minute tempo run is more specific to a 5K race, do more of them as you get closer to important 5K races.

my 2c wrote:

You're asking the wrong question. There is no consistency between coaches or authors about these definitions.

This is it.

If you do a 20-min tempo then do it at Threshold pace

If you do a 1hr tempo then do it at Marathon pace which Lydiard would called a Steady State run. If you're a less well-trained runner it may have to be below MP to keep it steady state

Running for a time in between, adjust pace by pro-rata amount (see Daniels table as my 2c states)

Assuming this is for offseason work. Do both. As often as your body determines it can. How far and how fast, again determined by how your body reacts. If you are struggling on a tempo/threshold/AT/insert lingo that sells my books here then you are simply going too fast no matter what Book A written by Old Guy B says.

Alan

Alan

Goonxxxquit2399 wrote:

Title says it all... I’m having trouble determining the difference as when I trained for spring track I’d always do 20 minute tempo runs at threshold pace (jack Daniels) now training for 5k cross country I’m doing 4-6 mile tempos once a week (6:00-6:10 pace) , and obviously I can’t hit the same pace for these longer tempos as I could for the 20 (5:35-5:50 pace) minute tempos.... which is more beneficial for 5k? Also are there any drawbacks to neglecting the 20 minute tempo and going for the longer tempos? Should I do both, and if so how often?

It's a gray area depending on who you listen to.

Traditionally:

Threshold = one hour pace.

Tempo = 20 minutes at threshold pace.

Threshold is your one hour pace - for elites this will be HM pace, for beginners - 10k pace. So the distance of a traditional 20 min tempo run is highly variable depending on how fast your threshold is. Using this definition, Tempo runs always 20 minutes at your one hour pace. For me, I have a 1 mi build, 20 minutes at pace, and 2 mi cool down on tempo days.

Then some coach started calling efforts at goal race pace tempo - this is where the "6-8 mile tempo" came from for marathon/hm training, as some people will call 6 mi at goal pace a tempo run.

It's simply because theres no standardization with nomenclature.

For 5k, I'd suggest keeping it 20 minutes and be sharper. Get your milage in on your easy runs.

It would be a good idea to gradually extend the time and distance for that given pace, so that pretty soon the 20 minute tempos at 5:35-5:50 are 4M tempos and eventually 5 or 6M tempos. Forget about the nomenclature.

That is, instead of running that pace for 20 minutes, you're running it for 22:20-23:20 and then longer.

+1

Tempo is every continuous workout at z3 and up without breakes. Seiler found the three most important workouts for distance running to be long run, short intervals and tempo runs 40-45 minutes long

But you should sometimes to tempo runs with higher intensity and shorter time

+2

If I may quote the words of the 5k gold medalist:

"Can someone explain to me what the word temp means because it doesnt explain anything?"

Thanks to all of you for your responses, they are very much appreciated, I’m thinking I’ll alternate between a longer tempo and shorter but faster tempo each week with sometimes having a longer tempo on my Tuesday workout and having a shorter tempo mixed into my long run (for example 2 mile warmup 20 minutes tempo and then run until you hit the desired distance.. how does this sound?

Lactic threshold pace is something that in a race you can keep for about 50'/1hour.

So for a world class runner (60' half marathon) can be something like 2'50"/km.

For an amateur runner (1:23 half marathon) can be something around 3'50/km.

So train at that specific speed will make you improve the specific speed.

Tempo run to me is too generic. I can do a tempo run at marathon pace , I can do a tempo run at half marathon pace, or even at Lactic Threshold pace.

About 5k training , interval training with 800 or 1000 at 5k pace will be the most important

A threshold run is a tempo but you can run a tempo without being at threshold.

Tempo has a range but threshold is exact.

Between 80 and 88 % heart rate is a Tempo

Exactly 88 % is your Threshold

You can likely hold 80% for 2-3 hours and be in the tempo range, however, 88% (threshold) is typically the pace you race at for an hour.

How did you switch from a supposed fast “tempo” to a “slow tempo”? Do you have a coach? If so why would you listen to random people on a forum. Go ask your coach what pace he/she wants you to run and for how long. If they don’t do that then what kind of coach do you have?

If you follow Daniels’ then read the chapter on threshold. He even discusses the differences in paces and what some coaches do.

This is exactly why you shouldn’t listen to random people in a forum. They’re all coaches and they have vastly different ideas of what a tempo is. This guy thinks it 80-88%. Where the heck did he get those numbers from?

I ran this morning with no watch and really didnt know the exact distance. So is that a "tempo" run????

I find that word to be stupid and dont use it. My cool downs have a tempo to them. Does that make them a tempo run?

LT runs should be called LT runs