doing the tempo run
If you've been reading my cardio routine posts you'll notice that I've been mentioning a "tempo run" for runners to add to their weekly repertoire. I've realized that I have not done a decent job of explaining this type of run - so thanks to the Nov. issue of Runners World, here's an explanation:
Technical things: In order to run your best distance you need to have an excellent "lactate threshold." I'll spare you the details (because frankly I don't really understand it too well) but basically doing a tempo run trains your body to become better at buffering the lactic acid - which comes down to you will be able to run faster and longer.
If you run too slow you won't produce the excess lactic acid that is necessary - if you run too fast you'll build up the lactic acid too quickly and you'll be fatigued before the 15-20 minutes that is necessary to gain the desired effect.
If running faster and longer is appealing to you - read on to find out how to find your tempo pace:
1. Exertion: First way is to use the perceived exertion chart I mentioned in this post. You need to be running at a speed that is comfortably hard - so an 8 out of 10 on that chart. (Which is a difficult pace, being able to maintain a conversation takes a lot of effort)
2. Breathing: A normal easy pace should put you at three strides while breathing in and three strides breathing out. Tempo pace should be two strides in and two strides out.
3. Race Pace: Add 20 to 30 seconds per mile to a recent 5K pace, or 15 to 20 seconds to your 10K pace. So if you ran a 5K in 27 minutes - your tempo pace would be around 9:20 minute mile. (Which translates to 6.4-6.5 mph on the treadmill).
So now you know your tempo pace: here's how you should do this tempo run -
If you're new at tempo runs do a 10 to 15 minute warm up and cool down every time. For WEEK 1 do 3 minutes at your tempo pace, and 60 seconds at a very easy jog. repeat 5 times. Then WEEK 2 do 4 minutes at tempo pace with a 60 second jog after - repeat five times. On WEEK 3 do 5 minutes at temp pace and 90 second recovery jog - repeat 4 times. And finally on WEEK 4 do a 20 minute steady tempo pace.
Not new at tempo runs? Warm up 2-3 miles at an easy pace - do a steady 20 minute tempo run - and cool down for 1-2 miles at an easy pace.
Technical things: In order to run your best distance you need to have an excellent "lactate threshold." I'll spare you the details (because frankly I don't really understand it too well) but basically doing a tempo run trains your body to become better at buffering the lactic acid - which comes down to you will be able to run faster and longer.
If you run too slow you won't produce the excess lactic acid that is necessary - if you run too fast you'll build up the lactic acid too quickly and you'll be fatigued before the 15-20 minutes that is necessary to gain the desired effect.
If running faster and longer is appealing to you - read on to find out how to find your tempo pace:
1. Exertion: First way is to use the perceived exertion chart I mentioned in this post. You need to be running at a speed that is comfortably hard - so an 8 out of 10 on that chart. (Which is a difficult pace, being able to maintain a conversation takes a lot of effort)
2. Breathing: A normal easy pace should put you at three strides while breathing in and three strides breathing out. Tempo pace should be two strides in and two strides out.
3. Race Pace: Add 20 to 30 seconds per mile to a recent 5K pace, or 15 to 20 seconds to your 10K pace. So if you ran a 5K in 27 minutes - your tempo pace would be around 9:20 minute mile. (Which translates to 6.4-6.5 mph on the treadmill).
So now you know your tempo pace: here's how you should do this tempo run -
If you're new at tempo runs do a 10 to 15 minute warm up and cool down every time. For WEEK 1 do 3 minutes at your tempo pace, and 60 seconds at a very easy jog. repeat 5 times. Then WEEK 2 do 4 minutes at tempo pace with a 60 second jog after - repeat five times. On WEEK 3 do 5 minutes at temp pace and 90 second recovery jog - repeat 4 times. And finally on WEEK 4 do a 20 minute steady tempo pace.
Not new at tempo runs? Warm up 2-3 miles at an easy pace - do a steady 20 minute tempo run - and cool down for 1-2 miles at an easy pace.
