I asked 4 people what a Tempo Run was and got 4 different answers...

Pick up Jack Daniels book. There. Done. End of thread.

d1 exp wrote:

My broadest definition would be "a continuous,sustained run of at least 3 miles at a hard pace." If it doesn't fit that description, it's not a tempo.

So a 5K race is a tempo?

For me, a run that is at least partially at ~10k race pace.

Anyone who suggests adding xx seconds per mile or km is not thinking this through. Adding 15 sec/km, for example, has a very different effect on a 15:00 5K runner than it does on one who runs 21:00. Pace adjustments should be made as a percentage of some individual standard (race pace, vVO2max, etc.) instead of a one-size-fits-all adjustment.

My own take on tempo runs is that they are run at 85-90% of vVO2max for up to 25 minutes. I know there are differing opinions on this.

weuoiu wrote:

Pick up Jack Daniels book. There. Done. End of thread.

Yeah, there you'll find *Jack Daniels' tempo*.

I doubt many elites follow Jack Daniels though. And when you grow up, you probably won't do that kind of tempo yourself either.

"comfortably hard"

tired of ex phys coaches wrote:

weuoiu wrote:

Pick up Jack Daniels book. There. Done. End of thread.

Yeah, there you'll find *Jack Daniels' tempo*.

I doubt many elites follow Jack Daniels though. And when you grow up, you probably won't do that kind of tempo yourself either.

Oh, right, silly me. We'll go with "your" tempo then.

I think we're splitting hairs at this point.

weuoiu wrote:

I think we're splitting hairs at this point.

The diameter of human hair varies from 17 to 180 micrometers (0.00067 to 0.0071 in).

weuoiu wrote:

tired of ex phys coaches wrote:

Yeah, there you'll find *Jack Daniels' tempo*.

I doubt many elites follow Jack Daniels though. And when you grow up, you probably won't do that kind of tempo yourself either.

Oh, right, silly me. We'll go with "your" tempo then.

I think we're splitting hairs at this point.

No, we're not. A 5k at 10k pace or a half marathon at marathon pace are both tempos. And they're both very different from those 20 minutes at threshold pace.

Jack Daniels zealots like you need to get out in the real world.

Tempo is accompanied by a good rhythm.

Citizen Runner wrote:

recognizer of ex phys idiots wrote:

Idiot. Show us what this "clearly and simply defined" tempo run is.

It's not so much that there is no "clear and simple" definition of a tempo run. It's that there are so many different "clear and simple" definitions to choose from.

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Generally agree. The problem is that "tempo run" does not have a commmon accepted definition. Jack Daniels has his, and that one involves a run that does not go more than about 20 minutes total.

This is a useless term. For a word to have any meaning it needs to have a common definition we all generally agree on. This word does not.

tired of ex phys coaches wrote:

No, we're not. A 5k at 10k pace or a half marathon at marathon pace are both tempos. And they're both very different from those 20 minutes at threshold pace.

Jack Daniels zealots like you need to get out in the real world.

Blahahahahaaaa! I didn't know people felt so strongly about Jack Daniels or Jack Daniel "zealots" (whatever that is).

What is "the real world?" Is 29:15 10k real world enough?

A tempo run is "comfortably hard." A 10k at half-marathon pace is "uncomfortably hard," unless you're severely under-performing in the half-marathon (likely). A 25 minute run at "10k pace + 10 seconds" is also "uncomfortably hard" unless you're severely under-performing in your 10k (also likely). Pretty much all the definitions in this thread have described something that is way too hard.

iCoach wrote:

My own take on tempo runs is that they are run at 85-90% of vVO2max for up to 25 minutes. I know there are differing opinions on this.

I would think more like 80% of vVO2 max for a bit longer than that. sounds like you're describing an anaerobic threshold run, IMO at least

That's exactly what I'm describing. As I said before, I realize others define tempos differently.

as a former pupil of Mr Vigil, he always taught us that it was roughly what we could maintain for about ~75min, give or take a little. essentially 25K pace, if you really want to nitpick. definetely slower than 1/2 marathon pace, but substantially quicker than marathon pace. assuming 4:52-55 for 1/2 pace and 5:04-5:08 for marathon pace, it basically ended up right around even 5min pace for me. it was Never easy, I'll tell you that right now.

This thread is silly. If you asked four people what an Interval Workout was, you would get four different answers. Tempo is just a broad word describing some sort of workout that has a single sustained effort. The pace/distance/vo2 max stuff doesn't matter - it will matter for YOUR individual tempo - but it doesn't matter for the use of the word.

no one does wrote:

doing a tempo run incorrectly greatly compromises its training benefits.

That is ABSOLUTELY FALSE. The training benefit is gained in getting the proper recovery. Also, one workout by itself is not going to get you in or out of shape.

A clear definition would be the pace at which your body clears lactate as fast as it is producing it. Basically around the pace most people are suggesting. Since lactate production can change slightly on different factors, it should be by feel and not by a certain pace to get the best results. The pace doesn't have to be perfect. Going a bit slower or a bit faster will still have benefit towards your threshold. It is when you always do them faster than your threshold that you will get poor results. The more often you do them and understand how you should feel, the closer you will be to proper "tempo" pace. Tempo run is just a run at your "threshold" pace for an extended period of time.