How to Run a Tempo the RIGHT WAY (Threshold Run)
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- čas přidán 28. 12. 2023
- Follow along with my 5 mile tempo, and learn how to do one yourself. Enjoy the St George scenery!
For all you km only runners, take what I said about finding your threshold pace, but add 20 seconds to your 5k pace in km instead. It’s the same thing :)
I can’t believe the amount of amazing footage he got keeping up with you at that pace. Outstanding
Ive gotta say, ive watched loads of vids on how to execute threshold runs correctly and never really understood it fully. This video however absolutely nails it. Clear, concise and simple, thanks so much!
Bro thanks I needed this my 20 minute tempo runs were turning into 5k time trials 😂
Thank you, Michael. Can you please consider a video on Strides. Purpose, pace, how far each, how many, how frequent (every easy run?), during a run or after, that sort of thing. Thank you. 🏃🏻😊
I tried this on the track during my tempo and it was the best tempo I have in a while 😊
You love to see it! well done
I’ve been needing this thank you!!
I always end up running my tempos to fast and paying the price later. The 30 second rule is really helpful 👍
I think we’ve all been there 😂. Glad it was helpful!
Thank you for this! I’ve always been very confused on this and will be trying it out in the coming weeks of training
W content Michael
Probably my favorite running spot in utah, glad you’ve found it 😂
That looks like a place I’d love to go for a run
i live in bend or.area......semi high altitude..from los angeles.......up here with max king n his crinies!!!!!im always tryen 2 figure out me tempo pace...i beleive what u said about adding aprox. 30 sec. on2 yur 5-k pace..holds alot a weight!!!!
Im a high school runner and my coach always gives us at least one tempo a weeks during base training, sometimes 2. They seem to be working quite well since we have a great team.
Totally helped. Thanks
Glad it helped!
As soon as you said Chiropractor I knew I liked him 💪🏻
I think the BYU guys should watch this! Especially Joey Nokes!!
👀 lol
Thanks for the informative and funny video! Do you usually finish your tempo runs with a cool down?
Yes always!
Dude you were less than a mile away from my house💀
You live in a great place! Loved the trail
most reliable method for threshold training, is lactate testing..
but I agree feeling is much more reliable than heart rate which can be quit inconsistant
Touché
I don;t know too much about this, but it would be nice if someone could explain how coud HR and lactate threshold be decoupled (as you are implying). From my experience, when I go above about 160bpm, it's where I cannot maintain my pace for long. And I thought that's where the threshold is. There hasn't been any day where I can maintain 165 for a long time (yeah I'm pretty old!). Any input appreciated!
What are the benefits of this workout? Not sure if I should do this in preparation for the track season or not?
I would say that tempo runs are pretty standard for anyone running mid distance or longer. But consult your coach first if you have one 🙃
Great video! What type of half tights do you wear?
Thanks! I just bought some cheap ones off amazon. Here's a link: amzn.to/4aCOVgO
@@mottesen_runs This is awesome. Thank you!
I thought tempos and thresholds were different?
Depends on who you ask. If I HAD to distinguish, I would say threshold is a very specific pace where your body is flushing lactic build up as fast as it is produced. And a tempo is just a generic term for a faster steady state workout. But I use them to mean the same thing
I guess I’m still unsure of the benefit of the threshold run. Am I trying to adapt my metabolism to the pace? So that over time I get better at running at that pace?
czcams.com/users/shortskzQxajwbf4g?si=t9jcT8wsjos8semO
Lactate threshold is a specific threshold within your body that has to do with flushing lactic acid buildup in the legs. By spending time at that pace, your body learns to be better at this - thus lowering the pace associated with the threshold. In a nutshell
For the shoe part, what if I only have/can afford one pair of shoes. For reference I use the Salomon Sense ride 5
I would say, just use the shoes you have and slow the pace 5-10 seconds per mile
My 5k is 23 minutes, so what pace i should run for the tempo? Pls help. Im new runner. Thank you
23 minutes / 5k equates to 4:36 minutes per K, which equates to 7:24 per mile. This equates to 8.1 miles per hour setting on a treadmill.
If you add 30 seconds to the minutes per mile, that is 7:54 per mile, which is 4:54 per kilometer, or 7.6 miles per hour on a treadmill.
My 5K is pretty similar to yours and I think this pace may be a tad aggressive for your threshold. Personally (as of a few weeks ago), I'd be fine/steady in zone 4 at 7.3 or so, but would start to blow up into zone 5 at 7.4+, so the add 30 seconds rule of thumb is fine as a rule of thumb, but your training can become counterproductive if you run your thresholds too hard (or too easy for that matter).
I might search for 'Daniels running formula pace calculator' to get a snapshot of appropriate training paces for the various run types. you just input your current race time and distance and it does all the work for you! except for the actual running :)
Do they not teach maths in Vietnam?
@@johnmatelski6413 thanks so much
Why do a tempo run with super shoes and not regular flats?
Either works. But potential reasons to choose super shoes could be: 1. Extra cushion to help recovery, and 2. Allow your legs to get used to wearing what you might race in. But keep in mind you’ll run a few seconds faster per mile in super shoes
im 66 my favorite shoe now 4 tempo -races.trac workouts are the saucany endorphines!!!!they urr kind of pricey..but i agree with this fast guy...you will deff. notice a big differance!!!!@@mottesen_runs
@@mottesen_runs good points, thank you.
No recovery jogs in-between the miles?
No definitely not, this is meant to be continuous! Good clarification.
If you did a short recovery between them, they would be called "cruise intervals" and you would still improve your lactate threshold, but less effectively. If you were to take a break BUT run them much faster (like at VO2 max), then the workout would serve a different purpose.
@mottesen_runs thankyou mate, much appreciated, keep up the good work
No cool down?
Yes, Cool down.
Many runners run there tempos /thershold runs to hard which doesnt help
Sorry do you drink coffee?
I’m not a coffee drinker
@@mottesen_runs do you have any saplements? Please about your diet plan. ☀️🙏
@@mottesen_runs sorry about your diet
0:52 why does US has to be so confusing. He says how fast can u run a 5k and calculates pace in miles. Choose a unit. It's either km or miles. So confusing.
Haha not confusing for US runners I promise 😅. Almost nobody here uses km except for with race distances since those are universal. Just add 20 seconds to your km pace instead of 30 to your mile pace. ~Same thing