There is one workout that any endurance runner or triathlete should be doing, and it’s the tempo run! There is a good reason for this, you get the biggest training gains from your time.
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To explain what a tempo run is we, need to get a little sciency. Lactate Threshold is the point where you produce too much lactic acid for your body to flush it away effectively. If you run too fast and go over this point you will start slow down. So, when we talk about ‘tempo’, we’re meaning a pace that is at or near to our lactate threshold. The idea of this, is that running at this pace will gradually bump our threshold up.
Simply put, we’re aiming at a pace that is comfortably hard to start with, but over time it will start to bite. In real terms this is the maximum pace you can sustain for around an hour. A good alternative to an hour long run TT is to work out your 10km pace and add around 10-20 seconds per kilometre. If you’re working by heart rate; it’s roughly 80-90% of your maximum HR. And, on a perceived effort scale of 1-10, it’s about a 7 out of 10.
In terms of the structure of the session, the intervals tend to be quite long. So today, Mark and Lawrence are doing 2 x 15 minutes at tempo, with 2mins jog recovery between. You can do a tempo run wherever you like, but in our experience it’s a session that you want to dial in to your pace with, so a route and terrain that allows you to crack on without disruptions is best.
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