I see daniels says that tempo run pace should 88-92% of max heart rate.
Is that for 20 minute tempo only?
what about a 40 minute tempo? or tempo miles as part of long runs which he includes in his plans?
ive heard alot of people say the key with tempo running is effort. thats why i assume using heart rate on tempo runs would be very beneficial to ensure not running it too fast?
Threshold Pace
Variety: Steady, prolonged or tempo runs or intermittent runs, also called cruise intervals.
Intensity: Generally in the range of 83-88% of VO2max or 88-92% of HRmax. Threshold pace is comfortably hard running for either a steady 3-4 miles (or 5 to 6km) or repeated runs of 5 to 15 minutes each, with 1 to 3 minutes of rest between the runs.
thanks for this. but is if i am doing a tempo for 10k as opposed to 5k, should the hr rate zone be adjusted for the longer duration of the workout?
pacenglory wrote:
thanks for this. but is if i am doing a tempo for 10k as opposed to 5k, should the hr rate zone be adjusted for the longer duration of the workout?
For 10k tempo work I woul do 3 -5 x 3k or 6- 8 x2k at 10k with 1k steady or 10k @ half marathon pace.
Sand Dunes wrote:
pacenglory wrote:
thanks for this. but is if i am doing a tempo for 10k as opposed to 5k, should the hr rate zone be adjusted for the longer duration of the workout?
For 10k tempo work I woul do 3 -5 x 3k or 6- 8 x2k at 10k with 1k steady or 10k @ half marathon pace.
Have you ever actually done any of these?
Sand Dunes wrote:
pacenglory wrote:
thanks for this. but is if i am doing a tempo for 10k as opposed to 5k, should the hr rate zone be adjusted for the longer duration of the workout?
For 10k tempo work I woul do 3 -5 x 3k or 6- 8 x2k at 10k with 1k steady or 10k @ half marathon pace.
lol...go back in your moms basement
mythnagle wrote:
Sand Dunes wrote:
For 10k tempo work I woul do 3 -5 x 3k or 6- 8 x2k at 10k with 1k steady or 10k @ half marathon pace.
Have you ever actually done any of these?
Yes before my 69 minute half marathon these were regular workouts.
Jay_ wrote:
Sand Dunes wrote:
For 10k tempo work I woul do 3 -5 x 3k or 6- 8 x2k at 10k with 1k steady or 10k @ half marathon pace.
lol...go back in your moms basement
Jokes on you, I make 250k a year and have a Audi R8.
Is it better to run tempo by heart rate than by pace? the key to a good benefial tempo is running it by effort?
tempos are overrated
Sand Dunes wrote:
Jay_ wrote:
lol...go back in your moms basement
Jokes on you, I make 250k a year and have a Audi R8.
I
I guess you´re also married to a former miss Universe?
Sand Dunes wrote:
pacenglory wrote:
thanks for this. but is if i am doing a tempo for 10k as opposed to 5k, should the hr rate zone be adjusted for the longer duration of the workout?
For 10k tempo work I woul do 3 -5 x 3k or 6- 8 x2k at 10k with 1k steady or 10k @ half marathon pace.
+1!
Actually this is examples of correct lactate thresholds (cruise intervals ) , except the pace should be more like the last you mentioned, half marathon pace. And unfortunately I don`t make 250 k a year, I even don`t own a car, haha!
But I was married 12 years to a former miss Brazil competitor. Great memory! :) :)
www.coachjs.seTempo running is a lost art these days. You're supposed to run them by feel, even a HR monitor will fluctuate based on too many other variables. Comfortably hard, let the pace find you.
too hot wrote:
Tempo running is a lost art these days. You're supposed to run them by feel, even a HR monitor will fluctuate based on too many other variables. Comfortably hard, let the pace find you.
No..... I mean you don`t have to run them with a heartrate monitor. You just run them with the pace you are scheduled
to do. Exact best individual lactate threshold pace. Guessing have no place in my coaching.