What is a tempo run? You may have wondered what it is and why experienced runners find it beneficial. Tempo-running refers to a certain speed of running, which is not too fast yet not too slow. It is faster than easy running, but slower than interval running. It is the rate at which you can maintain a faster paced running, but not too fast that your legs will start feeling heavy after a few minutes.
What is a tempo run? It is building the right pace.
It may be quite hard to achieve the right pace of a tempo-run during your first few tries, but you will eventually get the hang of it. Just keep on trying and do not exceed past the speed where you will start to feel an uncomfortable sensation in your legs.
What is a tempo run? It is running at a speed just below your lactic acid threshold.
The heavy feeling on your legs is the accumulation of lactic acid in your muscles. Lactic acid is produced when you exercise. The faster you run the more lactic acid your body produces. The body is designed to clear the lactic acid from your muscles. However, there is a certain level at which it can tolerate. When you run too fast your body produces too much lactic acid, causing build-up of lactic acid in your muscles. This will cause your legs to feel heavy, making them work less well.
What is a tempo run? It helps increase your lactic acid threshold.
When trying to achieve a tempo-run, you should run at a speed just below your lactic acid threshold or lactate threshold. Tempo-running will train your body to get rid of the lactic acid. In the long run, your body will be able to adjust to your faster pace and get better at it.
By doing more tempo-runs, your lactic acid threshold will increase. So then, you will be able to run faster without your legs getting heavy. Yes, you will also be able to maintain a certain speed even in long distances. This is exactly what you would want to accomplish in your tempo-runs!
Kenyans dominate long distance running because they run at or just a little below their lactate threshold in many of their running workouts. This is one solid proof that it really works.
What is a tempo run? It is physically and mentally challenging.
Tempo running can be quite tough to achieve. Experts recommend that you do this type of running not just for the physical but also for the mental aspects. You will need to focus so that you can maintain a certain speed. This focus on maintaining the right speed is what helps you become a better runner mentally. In the long run, you will be able to run at a faster pace for a prolonged period of time.
What is a tempo run? It is building your pace for faster running.
When starting off, it is best to do tempo intervals. These are intervals at a tempo speed. A typical workout is 4 to 6 x 1k with a few minutes of jogging in between. You can move on to a faster speed when you get used to the speed. You can then start doing 3 x 10 mins with 3-5 mins recovery, and then move up to a standard tempo running workout of 2 x 20 mins with 5 mins recovery. With the right tempo pace, you can maintain a certain speed for about an hour. You can play with variations of this, but it should typically never exceed one hour.
What is a tempo run? It will train you to be a better long distance runner.
Tempo running is an effective training for increasing your running speed as a long distance runner. Make sure you include tempo runs in your running program to build up your speed and endurance.
