Tempo run fans--Question for you

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17 years ago 02/04/2007 7:23am EST

I'm 40 and looking to nail some good half marathons this spring, then a full in the fall (will be #37 for me).

Other than my daily maintenence run this winter (now up to 8/day), I've been doing tempo and that's it.

Question: for those who've had success with tempo, is is better to:

a] Make the entire run a progression--eg start at warmup (say 8:00) pace and IMMEDIATELY progress the ENTIRE run to fast tempo pace (for me lately ~5:40), then keep that pace for several miles (I'm up to 6 now at my destination tempo pace), then chill a few to the end.

--or--

b] Do several miles at warmup pace (no immediate progression), and then drop the hammer all at once to the tempo pace (5:40), do the tempo miles (say 5-6 now for me), and slow back down.

I've been doing [a] on my treadmill and it seems to be giving me a good ass-kicking.

Maybe nobody knows, maybe it makes no difference, but I'm just curious what others' experiences have been.

17 years ago 02/04/2007 7:37am EST

re: Sir runs-a-lot

I have opinions but no time to share today.

Kevin Beck's book and this article is a good place to deliberate. I think both your strategies are worthwhile but I like variation. Good luck with your training.

http://www.runningtimes.com/rt/articles/?id=5615

17 years ago 02/04/2007 8:15am EST

re: boston27

Thanks for the reply.

17 years ago 02/04/2007 9:01am EST

re: Sir runs-a-lot

That was a good article, summarizing some common misconceptions about tempos and prescribing some sensible training. Here are the tempos I like to do, just to add variety to my training:

1) 9 mile tempo at 15 sec/mile slower than 15K race pace

2) 2x3mi @ 15K race pace

Both of these are on a slightly rolling fire road with each 400m marked. I add 2 mi warmup and 2 mi cooldown and run consistent pace from the gun.

3) 10x1000 @ T-pace with 1:00 rest

4) 5x1mi @ T-pace with 1:00 rest

I like to do both of those cruise interval workouts on the track so that I can keep the effort very consistent.

We do variations of these workouts with the hs xc teams I coach.

In addition, I always pair tempo/threshold workouts with a set of 12-16 200s at R-pace either the day after or two days after. The pair of workout types seems to really help with efficiency.

17 years ago 02/04/2007 9:43am EST

re: Sir runs-a-lot

For Marathon-Paced runs, I have much better success when I use the first 5 or so miles to gradually work down to to MP. I've tried instead doing a few easy and then just jumping right to MP but I tend to not last as long for the MP section (or it hurts more) when I do that.

17 years ago 02/04/2007 10:34am EST

re: Average_Joe

I think it is good to take a mile to transition into your fastest tempo pace. Call it a warm up tempo pace after your slow warm up. Start at MP or a bit slower and progress each 1/4 mile. It is easier on your system and avoids the sharp stress to the system.

17 years ago 02/04/2007 1:27pm EST

re: Tootsie

Good tips.

Thanks for the info.

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