Tempo Runs: Examples, Pacing, and Types of Tempo Workouts
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- čas přidán 26. 04. 2020
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Tempo runs are one of the most valuable types of running workouts that endurance athletes can run. They help you learn how to buffer lactate and run faster while still being in an aerobic energy state. Exactly what distance runners want!
In this video, coach Jason Fitzgerald outlines why you should incorporate tempo workouts into your program, example sessions, pacing considerations, and when these workouts can be used within a training cycle.
Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the founder of Strength Running (one of the web's most popular running blogs and coaching businesses). A member of the Greatist Expert Network, he's also the 2017 Men's Running Magazine's Influencer of the Year and a contributor to Competitor Magazine, Active, Runner's World, Lifehacker, and other major media.
Visit strengthrunning.com/ to learn more about barefoot running, getting faster, injury preventing, and lifting for speed.
Twitter: / jasonfitz1
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Been following Hansons beginner plan. Luke has us doing 10 miles at gmp with 1 mi. warmup & cooldown. Plus 1 day intervals & 1 long run weekly. Other days are zone 2 runs, 5 - 8 miles with 1 rest day. Amazing thing is I've actually been able to do it without injury. Just started running 2 years ago at age 60 btw.
Dr. Jack Daniels basically did all the research and calculated the pace charts in the 80's for aerobic, tempo, and repetition running. His book, The Running Formula is a must-read if you want to know why you should run certain paces. I have used his book for over 15 years and I still learn something new from the book when I reread and apply it. His pace charts are very helpful.
I agree completely.
It’s a legend
Should my tempo pace depend on my goal pace?
Hint: it helps to love math and know yourself to put his charts into context.
The book was updated and some paces that were useless were suddenly useful and vice versa. It is a lot of bullshit. All paces help.
"A pace you could run at for an hour"
Bold of you to assume I can run for a straight hour
Then go slower.
@@kdhlkjhdlk seriously how could such an obvious point go over his head lol
Tempo/threshold training is literally the holy grail of distance running... you get maximal aerobic benefit if you are running within your proper range
Hair looks great
💀💀💀💀💀
I run a lot of “Tempo Runs” and didn’t realize it.
I like to run my 7 mile course and what I would do is, get a little burn going in my chest and I would try to keep that same little burn regardless of the distance or incline.
I would run the whole course with that same little burning feeling and I would finish with a good kick for about the last 200 yards or so.
That feeling is awesome.
Thanks For Posting.
Great video Jason. Tempo training is very important. I usually do sandwich tempo runs every week. For example, 3K warm up 6K tempo and 3K cool down. Sometime I do negative split tempo runs e.i. 6K slow followed by 6K fast tempo.
I did a tempo run this morning of 3km steady, 4km tempo, 3km steady.
First tempo run in 6 weeks because of lockdown!
Grate explanations, well done!
Thank you for your time & all interesting information you tell us. Be well
Thanks for the informative video! Now know how to do my Tempo run!
I like to add tempo miles in 10+ mile longer runs. Like 1 mile every third mile or a 4 miles continous stretch in the middle or at the end of the run. Depends on how feeling for the day.
This helped soooo very much!!
I went for a 20min tempo run yesterday, it was raining really hard, so It was a bit cold and I went way too fast. I was basically completely exhausted in the end :D. I still hope it was a good training stimulus...
Great help
My tempo runs are all 10 miles. They have a build to them where the easiest has 2.5 miles of tempo pace mixed in, to the hardest which has 8 miles of tempo. All the others add 1/2 mile of tempo and have a variety of interval lengths; some a little less recovery, some a little more. It’s a weekly staple and fits nicely in a training plan of any length.
My tempo-run starts with ~10-15 min easy warmup run. Then after some stretching, the real exercise begin.
2*20 min at ~threshold-pace with 3 minutes of rest in between. Sweet!
Now you made all the since in the world with fewer words. Greatly appreciated.
Sweet. Running is fun ,I started running on the track it’s great fun ,(well at the start anyway )
That's where I want to be in a couple months. I'm 54 and really just starting up again after about 2 1/2 years of not running at all.
Tried a 30 min tempo… almost died at the end. Got some aerobic and VO2MAX benefits so pretty proud of my body
I like the advice "get comfortable with being uncomfortable".
I am often injured so insead of shorter faster intervals I use longer slower tempo runs, say 30 minutes. But there is one trap: I try to run it such that after 30min i feel quite tired - so running another 10mins will be almost impossible. But running slower than that it means I will percieve first 20min quite comfortable and only last 10mins I will feel little uncomfortable and the training will not have its quality....
Great information, thank you.
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Hi Jason, here is what I did for my last tempo run: 3x 3km at tempo pace followed by 3 minutes recuperation (trinity). I have trouble finding out my tempo pace because I am in a period of rapid progression. I just started running 1 year ago at 7mn/km or 7'20''/km and now during this last tempo run I was at 4'35''/km so I do not really know where I stand.
20 mins at 25-30 seconds slower than current 5k pace is a favorite.
I also like doing 40-60 mins at marathon pace +/- 5 secs per mile, which tends to be about 60 secs slower than 5k pace. It's not a true tempo/threshold run physiologically because the pace is slower and lactate isn't so much the issue, but I find it to be really helpful for mental toughness and pacing discipline.
I have been doing tempo intervals; like 3' on (10k pacing) with 60 seconds recovery x 4-6, on rolling hills every 10-12 days. Just keeping the fitness. Longer tempo runs seem to require a lot longer recovery for me and I don't seem to get any more benefit. (Grand Masters runner 45-50mpw)
Depends on what I'm training for. If training for a 5K/10K, I'll do 1 or 2 mi reps or a 20 min (~3 mi for me) tempo run at true threshold pace. For half marathon I do 5 mi at half marathon pace or progress from marathon pace to true threshold pace. Finally, for marathon I tend to do longer tempo runs (8-10 mi) at marathon pace.
I have a question… If I’m base training, how do I incorporate core work and strength/weights training into my weekly runs? Currently have one long run and one basic speed-ish run a week. I would really love to strength train 3x a week and do core 3x a week, I just don’t know the best time to do them to avoid injury and maximize my workouts. Thanks!
It’s such a fine line.....on my 5k I can run at 5:55 mile pace but take 5 seconds off that per mile and my lactate builds quickly. I’m 45
Definitely. Especially in a 5k, you're running that line so closely the entire time. Just a little too fast and you blow up well before mile 3.1!
I love it
Great vid, i just did a 22k at Tempo HR straight through, did i basically just waste a tempo or would i stil reap benefits? would i have been better breaking run up into different pacing? ran HM at 1:45:00 with HR between 165-170bpm, does that look ok? im 39min 10k for perspective, just trying to improve Tempo as seems my most weakest type
Hello. Hopefully you still review comments on old videos like this one. I’m new to running and just trying to absorb as much content and knowledge as possible. Your style of videos has been the easiest to understand and to watch and digest.
My question is I’ve heard from a running friend that he calculates his tempo by adding roughly 30seconds to his most recent 5km min/mi pace. So for me I ran an average of 7:10min/mi for my last 5 km, should I add 30 seconds to that and see how I feel on a tempo run?
Any tips on running safety on mountain trails vis a vis mountain lions & bears?
my goal pace is 5:38min/km for half marathon. should my tempo run pace be faster than this or slightly slower than this? currently i have been training 3km easy, than 4-5 km tempo run (this distance increases every week) follow by 2km cool down easy jog. My stamina seems okay but i seem to have an issue with my legs (either quads/ hamstrings/ itband or shin splints) every time i tried to increase pace. Could you please help advise me?
I thought tempo was below threshold in terms of difficulty.
My tempo is 10 mins warm up then 20mins or 30mins of tempo effort. My pace chart looks like a bell curve, with the middle being the fastest just shy of 10k pace.
I just have more of a question where maybe you can help. I am trying to get my two mile time down for the military. Which, I feel like does not translate well to the civilian world (IE collegiate running, people training for half/full marathons) because the two mile is not really a thing other than the military. Another thing is I know a lot of times you train for something like this you want to ramp up mileage and then start backing off mileage as you get closer to race day. In the military there is not really a set time for when you will actually do a two mile sprint. So far my running has been intervals, easy run, fartlek or tempo run, and a long slow distance run. Do you think this is a good general base for this type of training?
Hi! 1st I wanted to say I love your videos, but I was wondering is 6x800m at threshold pace with 1 minute recovery a decent workout for base phase ?
Yes! See: czcams.com/video/RTPRvVn702A/video.html
1) LR with last 5k at tempo 2) 2x3 mile @tempo w/2 wu, 2 cd 3) Longer tempos (i.e. 40 min. continuous, flat and/or with hills
#1 is a great advanced run!
WHAT KIND OF WORKOUT SHOULD FOLLOW SOLID TEMPO WORKOUT? SHOULD IT BE A REST DAY OR AN EASY RUN DAY OR LONG RUN?
THANK YOU
My favorite tempo run is 6x1k @3.30/km, thanks for your information, im waiting for your next great videos
What’s your 5K time?
@@samrogers1198 my PB was 16.05
@@samrogers1198 you?
My go to Tempo work is 2 X or 3 X 10 minutes at a pace slightly faster than my 10K pace w/ 3 minutes recovery
Quite fast for a tempo! What’s your 10k time?
Thanks coach! I often wonder how temperature affects all the different runs? Should the tempo pace be slower when running is heat? Its harder to rin at the same intensity in heat?
Heat limits performance. You'll absolutely slow down when running a tempo in the heat!
Hey Jason - I usually do a continuous 20 minute tempo once a week. It’s one of my favorite workouts. Question - should you try to even split that pace? I typically to negative split while still not going anaerobic. Thanks !!
I think either option is a good one!
my plan defines tempo pace as: mile time trial time + 33 = 5k pace | 5k pace + 30-40seconds = Tempo Run pace
i do surges 3-4 min each on a 6mile run toward the end my legs are shot! Am i going over the threshold ? is this means i wasted my workout?
Favorite tempo workouts:
6-8 x 800m @ 75-85% HR. 2-3:00 recovery.
4-6 x 1k @ 70-80% HR. 3-3:30 recovery
Why do you think tempo work is done anywhere between 70-85% of max HR? It's not! It's a much narrower range than that.
Hi May I know what is difference between Tempo and Threshold running.
And also what is the meaning of Fartlek Running, please?
Taken from wikipedia... "Fartlek, which means "speed play" in Swedish, is continuous training with interval training. Fartlek runs are a very simple form of a long-distance run. Fartlek training “is simply defined as periods of fast running intermixed with periods of slower running." But I interpret it for my own use as running for "fun". So, run around the block at one pace, sprint to a light pole, slow jog for 5 minutes, pick up the pace through a park, that kind of thing. Keeps it more interesting that way. As for tempo and threshold, they really mean the same thing for all intents and purposes. Tempo running is done at the lactate 'threshold' as was said in the video. Remember it's right at the limit of running aerobically.
Hey Jason. Would a 5k TT be a Tempo run? If so, is it okay to do it once a week?
No, a maximum effort is not a tempo run...
@@StrengthRunning thanks so much. How often should a TT be done then?
Humm, is quite confusing in the video also…
Physiotherapy specialized on cardiovascular rehabilitation, and runner since 20 years, I think can aport some clarity.
Tempo is a type of training which was discovered that improves lactate reuse and increase resilience to fatigue in sports or mild intensity efforts. Essentially by augmenting second lactate threshold (LT2)
Since lactate threshold is impossible to achieve exactly (is a threshold, not a pace), research on athletes found that running SLOWER than lactate threshold improves that metabolic performance. As medical drugs, in athletics the minimal dose to achieve the desired effect is the best.
In practice this can only be determined by laboratory lactate test, but not very accessible to all people. Fortunately today there are more and more laboratories where we can make it by 150€ or something around.
Without or with the test, tempo runs have a variable speed: my threshold (jan 2024) is on 5:00 min/km in the lab. I run Tempos between 5:15 and 5:30 min/ km to not surpass the threshold.
For many people (not me, I don’t run marathons) this is just a bit faster than marathon pace or marathon pace itself. Slow runners as me, we are more far from threshold if we use marathon pace, elite runners are just below threshold. Nevertheless it works quite good for slow runners or fastest ones to have an eye on the marathon predicted pace which you can find in numerous pace calculators.
Don’t go too fast than that because you will have no added benefits but increase the risk of injuries and fatigue for other running sessions during the week.
Also if you’re running in good weather conditions, have well slept and not trained hard last day, you can take a good reference starting your tempo at 80% of your MHR and not go over 85% MHR at the end of the tempo run.
On average, of course this depends on different studies, 80-85 % of your maximum heart rate is above the first lactate threshold (you are increasing blood lactate) but under your second lactate threshold (you’re not increasing blood lactate faster than your metabolism can clear and controlling pH blood levels)
Sorry if this was too long, hope I help someone!
Thanks for your video!!! 😊
If I was to extrapolate your description to HR zones, it sound as though Tempo pace corresponds to the top end of zone 3 (as in just before the lactate threshold kicks in). Would you agree?
I have the same question. I think you may be right. Tempo is the high end of zone 3 and threshold is zone 4. I've always thought the two were the same but now I don't.
Yes I usually start at top end of zone 3 and after 20/30mins drift into zone 4 then taper off pace get back into zone 3
Zones just aren't very common in endurance running so I'm honestly not sure. Runners rely on pace zones (since running is a sport measured in pace).
I think zone 4 is tempo pace, with the top of zone 4 being your lactate threshold
I'm saying that because I treat zone 5 as anaerobic, but I may be wrong on that
EDIT
Firstbeat put LT at 90% max, which is top of zone 4
www.firstbeat.com/en/consumer-feature/lactate-threshold/
Both tempo and threshold are zone 4 paces(80-90% max HR)
Tempo is 80-85%
Threshold is 86-90%
Come back newbie here. I'm excited to start 200 intervals at our weekly track workout. Had been doing strides. Are 200 intervals "tempo" runs? I was doing strides, 5 sets of 2. Stepping up to the 200 and am planning on walking in between. I see recommendations of doing 10 and am pretty sure I can only handle 5 to start... advice for someone coming back to running? tia!
200m repeats are defiently not tempo runs. That would be speed work. Tempo runs are typically around 20-40 minutes total or about 7-8 miles depending on your current fitness. This can be broken into intervals but they would still be longer than 200m. A tempo repeat that I like to do is 8Xkilometer(0.62 miles) with low recovery, say around 45sec of jogging. A super new runner however won't be able to take that much intensity or volume and shouldn't even be trying to do tempos. These things take time and for someone running 5-10 miles per week it might be best to just stick with easy mileage and as you increase mileage start to consider throwing in some harder workouts in. Hope this helps.
@@lukedavis6289 Thank you! That definitely helps.
What is the difference between a tempo workout and an interval workout? When should these kinds of workouts be incorporated into a training routine? I've never really understood their physiological purpose; how are these kinds of stimuli different from simply running more or increasing running mileage?
Briefly Intervals emphasize turn over (pace), tempo emphasizes effort near lactate threshold to help LA clearance adaptation, long slower mileage emphasizes aerobic development, running form/core strength. The types if runs can be as complicated or easy as a runner or coach chooses but the critical things are consistency, progression and recovery. 😀🏃♂️🏃♂️
@@marlinweekley51 Hey, Marlin, thank you for your answer; how are these workouts planned specifically, then? Should they all be incorporated to have a complete routine and how are the paces and distances determined for each workout?
@@TheSocratesofAthens depends: on the race(s) or running your focused on, your current experience,age and fitness, and finding your pace(s) by doing time trials and documenting your progress.
@@marlinweekley51 So if I'm a recreational runner having no specific races planned, does it make sense for me to consider these kinds of workouts? Do they make sense to perform without any race ambitions in mind? Again, thank you for your input.
@@TheSocratesofAthens if your not interested in racing but simply enjoy running. Why add stressors for no reason - unless you enjoy it. Just go run and have fun. Maybe find beautiful unique places to plan to run and go long, slow and steady and enjoy “the ride”. I lke most havent raced much this year but i ran more miles than ever (solo) and really enjoyed myself. I dont think i ever did a stride, or fartlek or interval etc etc. good luck where ever your running takes you. 😀🏃♂️🏃♂️
Can I come to your place and be trained by you?😀
Can anyone explain why when I have not built up a large enough base, running a tempo my lungs hurt more than I feel the lactic. Could it be that my body has retained the ability to flush lactic acid out better than my cells’ ability to work efficiently?
It's just that you're not really in shape enough to run at tempo pace. It's fatiguing to do so before you experience much lactate.
For a long time my cardiovascular system was my limiting factor. I'm now finally fit enough to genuinely fatigue my muscles - yay 😅
I like running 1 mile or 2. mile repeats with rest in between. Rest interval about 5 minutes.
I love mile reps at tempo pace! I would just cut the recovery to give yourself more benefits from the workout. A 60-90sec recovery will keep blood lactate levels higher, helping you more.
@@JasonFitzgerald & I have been doing it without any recovery run at all. I thought it would help me better🤣
@2:15 prepare for ear bleeding beep if you’re wearing headphones
Get on with it
Kinda cool taking running tips from Lord Voldemort's little brother 2:20
400s 🤮
1k repeat with a 1:30 minute walk recovery? Say 5 reps ?