Long tempos....how long?

Gordon Banks: why is someone suggesting working up to a 75mins tempo!? Where is the logic in that when race distance is 5k and 10k?

Can't speak to the "logic" - then again I have a hundred times less faith in arriving at training prescription via deduction than experience.

But, running plenty of 45-70 minute tempos around marathon pace - and yeah, it was training for a marathon - I ran far and away my best at shorter distances too. Much better than when putting in "20 minutes @ hour race pace".

Of course that's just one data point, from a sub-mediocre middle aged guy. But compelling enough to me that I'd do it again, training for 10k. I'd put in a fair bit of 10k pace too.

The OP asked about long tempos. This implied that he was interested in longer tempos, rather than 20-30 minute efforts. I happen to feel that 45-75 minute tempo runs at marathon pace or a little faster are a great training method, even for 5K and 10K runners. There's nothing wrong with 20 minute tempos at one hour race pace, as prescribed by Jack Daniels, but personally I prefer to hit that pace in long interval workouts rather than continuous tempos.

I was asking about long tempos because I have never done them before. I have always been told that during base phase it is wise to do these longer tempos once a week and then throw in a shorter tempo or a fartlek. I guess I was wondering if anyone has had any success with this and what they did.

I see I have gotten many responses, anyone care to share their progression with these runs? or with other methods they used? Thanks...

i know wrote:

Tempo runs should not exceed 25 minutes.

This is right on the money. That is, assuming you define "tempo" as anaerobic threshhold pace (85-90% vVO2max). I understand that not everyone defines tempo runs the same way.

The science is very clear that tempo runs have value up to 25 minutes in length. Beyond that time, the returns are negligible if not nonexistent.

Just as with racing, there should a be a sliding distance/pace scale that dictates a slower pace for a longer workout. A long tempo (50-60 min) should not be done at a pace equivalent to a short tempo (15-20 min).

I found long tempos to be extremely valuable to 5k-10k oriented training. That is not to say one should do them to the exclusion of shorter tempo work.

wondering wrote:

runner39 wrote:

not unless Skuj was 4th in two Olympic marathons

Is that like first loser?

Listen in this world there are only two classes of people, Olympic medalists and the rest of us, as a two time 4th placer that just makes Jon Brown the king of rest of us.

isnt there 10010912921301023 threads about this all ready?

Can you point out that scientific article? I am pretty sure the only thing "wrong" with running longer is that you might not be able to recover.It seems very reasonable (and backed up by most research I have seen) that doing 10k paced training (just faster than AT by ~10s). 2-4x2mile 20k paced training (about AT ) - 20-30 min steadt marathon paced training (10-15 slower than at) 40-60 min steadyprovides a lot of stimulus for improving the ability to run fast for sustained distances. Choosing to just use one of the workouts seems crippling. In a general base do all three. When it comes time for race prep pick the ones that best meet your race specific needs.

Coach K wrote:

i know wrote:

Tempo runs should not exceed 25 minutes.

This is right on the money. That is, assuming you define "tempo" as anaerobic threshhold pace (85-90% vVO2max). I understand that not everyone defines tempo runs the same way.

The science is very clear that tempo runs have value up to 25 minutes in length. Beyond that time, the returns are negligible if not nonexistent.

Coach K wrote:

The science is very clear that tempo runs have value up to 25 minutes in length. Beyond that time, the returns are negligible if not nonexistent.

Bull.