Does Greg define tempo runs as exactly 20 minute efforts at 1 hour race pace as Jack Daniels does, or is his 'tempo run' definition less precise?
Also, what does he define as a steady state run. How far does he typically prescribe steady state runs and how often in a training week?
Any insight would be helpful.
Thanks,
-H
bangalangadanga wrote:
Does Greg define tempo runs as exactly 20 minute efforts at 1 hour race pace as Jack Daniels does, or is his 'tempo run' definition less precise?
Also, what does he define as a steady state run. How far does he typically prescribe steady state runs and how often in a training week?
Any insight would be helpful.
Thanks,
-H
Short answer:
Tempo = 15 to 30 mins at 85-90% maxHR (I use half marathon pace as a quick guide)
Steady = 25 to 75 mins at 83-87% maxHR (I use slightly faster than marathon pace as a quick guide)
Also, I dont think Daniels defines tempo as you suggest. He calls 20 mins optimal but allows for variation.
Greg's calculator (or Daniels VDOT table) are an easy way to get tempo or steady state pace, so I am assuming by 'definition' you are looking for frequency and duration? If you are talking about pace I would say just use the calculator.
http://www.mcmillanrunning.com/calculatorThis is what Greg says about different paces you asked about:
Steady-State Runs
Steady-state runs were once a staple in the training programs of U.S. distance runners but somehow fell out of favor. Runners now seem to have only two speeds, slow and fast - no in-between. But the steady-state run is one of the most beneficial types of workouts especially as you complete your base training and during the initial parts of your Stamina phase (see Lecture 5). The appropriate pace range for steady-state runs is between your 1:15:00 and 2:30:00 race pace. Your heart rate will likely be between 83 and 87% of maximum and the runs should last at least 25 minutes and can go as long as an hour and 15 minutes.
These are pretty tough efforts not because of the pace but because of the duration of running so be prepared to increase your concentration to stay on pace and to take a good recovery day afterwards in order to reap the full benefits. Begin with shorter steady-state runs of 25 minutes at 2:30:00 race pace and build to one hour runs with shorter (25- to 45-minute) steady-state runs at 1:15:00 pace.
Unlike the three Endurance workouts discussed above, steady-state runs are the first workouts that require a warm-up. For all the remaining workouts, you should begin the run with 10 to 20 minutes at an easy pace. Following this warm-up (which may also include stretching and faster "strides"), you can proceed into the continuous steady-state run.
Tempo Runs
Tempo runs are slightly more intense than steady-state runs and are designed to increase your stamina. As the name suggests, you really improve your running tempo or rhythm with these workouts. They last between 15 and 30 minutes and are run between your :40:00 (40 minute) and 1:15:00 race pace. Tempo runs are meant to be "comfortably hard" so don't push the pace. Your heart rate will likely be between 85 and 90% of max.
Like the steady-state run, tempo runs are continuous efforts but you must preface them with a thorough warm-up.
Tempo Intervals
Tempo Intervals are like fast tempo runs broken into two to four repeats with relatively short recovery jogs. The appropriate race paces for tempo intervals are 0:30:00 and 1:00:00 race pace and they should last between eight and fifteen minutes. Unlike the previous workouts, Tempo Intervals are the first workouts to allow for a recovery jog between hard efforts. In this case, you jog two to five minutes between each repeat then start the next one.
A tempo interval workout that I've had particular success with is two (or three) times two miles at 0:40:00 race pace effort with three minute recovery jogs between repeats. Following a thorough warm-up, these provide a great training stimulus to prepare you for an upcoming 5K or 10K race. The effort required, the pace judgement and the mental discomfort all help immensely when race time comes. Do this workout seven to 14 days before your next 10K.
Cruise Intervals
The Cruise Interval workout was popularized by the running coach, Jack Daniels. They, like the other Stamina workouts, are meant to increase your lactate threshold pace. Cruise Intervals are like shorter and slightly more intense tempo intervals. They last three to eight minutes and the pace is between 0:25:00 and 0:45:00 race pace. Like tempo intervals, they are followed by short recovery jogs (30 seconds to 2 minutes). You'll probably find that it's easy to run too fast on these. The tendency is to treat them like regular long intervals. However, keep it under control and work on a smooth, fast rhythm. Control in training is key to improvement.
Good information above. He explains the differences here:
http://www.mcmillanrunning.com/index.php/articlePages/page/21
This is "Step #4" of 6 steps explaining his ideas in detail. The full article "McMillan's Six-Step Training System" starts here:
http://www.mcmillanrunning.com/articlePages/article/3
The article is a little vague on the question "how often in a training week", for reasons explained in Steps 5 and 6. How often depends on you, your strengths and weaknesses, your event, your goals, etc. Steps 5 and 6 are designed to get you started thinking in the right direction.
short answer: there is no steady state. this is a throwback term based on outdated physiology.
no magical paces for tempo work.
Bump! I'm using MIT from Fleet Feet and they have the following:
https://www.fleetfeet.com/s/columbus/mittrainingpaces
Full Goal Time Half Goal Time Race Pace Training Pace Tempo Pace Interval Pace
2:45 1:22 6:17 7:30 5:57 5:28
3:00 1:30 6:52 8:10 6:32 6:00
3:15 1:37 7:26 8:50 7:02 6:24
3:30 1:45 8:00 9:27 7:33 6:56
McMillan seems to have more leeway with their tempo interval and state paces, relative to MIT's Tempo and Interval paces.
Thank you for the clarification about all 4 types of McMillan runs!