What is the purpose of running a tempo?

lurker wrote:

Depends on who’s calling it a tempo. Jack Daniels defines a tempo as a threshold run (T pace). Hanson’s define ‘tempo’ as marathon pace.

What’s the pace your coach is prescribing? Closer to 15k or marathon pace? If 15k , then it’s a threshold workout; if marathon, it’s working your high-end aerobic, trying to move your LT curve out & to the right.

Unless it’s intentionally a multi-paced workout, which are great at the right times, speeding up doesn’t ‘help’ to target the systems the workout is aimed at. Better to stick to plan over the long haul. Easier said than done, I know 😁.

HTH

my coach tends to describe tempo pace as marathon pace, and for that fact, I agree it does not make my legs that sore, more comfortably so, if that makes any sense. i like the feeling i get after running a tempo of just relaxation after a good day of running.

Have just finished my tempo run. Heart rate was average of 182 (on my Apple Watch). Tried to stay so that I could breathe comfortably. Coach told us to speed up the last 200 of the 3 miles so I sped up to 5:50 pace in the last 200. Average pace was 6:47 for the whole run, so I sped up a lot from the initial 7:20 pace at the start. Certainly surprised myself of my abilities, and perhaps this workout is indicative of 5:20 mile pace, or at least in the cards. My last two races were 5:43 and then 5:35 (2 PRs), so hopefully another PR is to come.

I thought you ran sub 5 last year?

The progression of modern training dogma follows the advancement of our ability to measure internal bodily functions.

VO2max intervals were all the rage following the scientific community's ability to research and tell us how important it is. Likewise Lactate Threshold or "Tempo" running became all the rage following the scientific community's ability to research and tell us how important it is. The truth is always somewhere in the middle and likely just follows basic principles of progression and adaptation.....

1. Run efforts faster than race pace. For most this is probably intervals.

2. Run efforts at race pace. Again this is probably intervals.

3. Run efforts slower the race pace. This is likely where tempo runs or intervals fall.

4. The bulk of your hard efforts should be at race pace as running economy is pace specific.

Have a goal in mind as far as progression goes. Where are you today where do you want to be 4. 8, 12 weeks from now.

What is a tempo run? A hard run of X amount of distance. 3 miles if different than 5 is different than 10.

Alan

im confused... wrote:

I thought you ran sub 5 last year?

Also curious here. I thought you had a sub-5 training thread and said you made it. Or maybe I have my wires crossed?

semantic antic wrote:

im confused... wrote:

I thought you ran sub 5 last year?

Also curious here. I thought you had a sub-5 training thread and said you made it. Or maybe I have my wires crossed?

I have broke 5 before on the roads (even course). After getting injured with my knee for 4 months and diagnosed with SVT a couple months ago, I have yet to break 5 on the track. Every time I begin to run sub 5 minute pace, my SVT kicks in and ruins my workout. My ablation is scheduled for mid-May, and I hope that after that I can go for it once more. For now, I hope to run in the 5 20s even with restricted training. SVT is annoying!

It is actually embarrassing for me, I told a lot of people when I broke 5 on the roads, and was super excited about it! But now that I can't run even a 5 20 without SVT, I just look really bad. Don't take pity, though. This is only a comeback story yet to come!

What are your PB's at different distances?

How long have you been running? I mean years of training?

What are your *competitive goals?*

Does your coach have a racing calendar for you and your team?

The tempo runs are just a piece, ingredient of any training program.

ElGuerroujFan wrote:

semantic antic wrote:

Also curious here. I thought you had a sub-5 training thread and said you made it. Or maybe I have my wires crossed?

I have broke 5 before on the roads (even course). After getting injured with my knee for 4 months and diagnosed with SVT a couple months ago, I have yet to break 5 on the track. Every time I begin to run sub 5 minute pace, my SVT kicks in and ruins my workout. My ablation is scheduled for mid-May, and I hope that after that I can go for it once more. For now, I hope to run in the 5 20s even with restricted training. SVT is annoying!

Ooof, that's a bummer dude. You've got the talent and hopefully you can rebound after the procedure. Keep at it and you'll develop.

Imo 'tempo runs' at 1 hour pace are too fast. Tempos should typically be longer (building up to 10+ miles isn't uncommon, but even for a relatively new runner these tempos should be at least 4-5 miles, 6-7 for intermediate runners, 8-10 for advanced, 10+ for fast runners, think sub-15:00 5k) but at a good bit slower than HM pace, maybe marathon pace or a bit faster or slower, the point is just to stimulate fast-twitch muscle fibers while also continuing aerobic development. Intervals at 1 hour pace are fine, but imo they're too fast to be done as a straight run, better to be ran as early-season base-building intervals and/or strength work.

After reading the first two sentences of your post, I can tell you are doing tempos way too hard. You should finish feeling exhilarated, not exhausted. After doing them right for a few weeks, you will start to understand the benefits.

As for your PS question: do neither. Run the beginning of your tempo slower than the end. You want to negative split, but not because you close hard.

You should also read the date of when it was posted.