As a physical therapist and CSCS, I often recommend tempo runs to my clients who are training for half marathons. Tempo runs are an effective way to improve your running speed and endurance by increasing your lactate threshold, which is the point at which your body starts to produce lactic acid faster than it can clear it.
What is a Tempo Run?
A tempo run is a type of workout where you run at a steady pace for an extended period of time. The goal is to run a pace that is comfortably hard, which is typically around your lactate threshold. This is the pace that feels challenging but sustainable for a longer duration.
How to do a Tempo Run?
To do a tempo run, start with a warm-up of 10-15 minutes of easy running, then gradually increase your pace to your tempo pace for the desired time, followed by a cool-down of easy running for 10-15 minutes. Tempo runs should last between 20-40 minutes depending on your fitness level and goals.
Tempo runs are typically done once a week in conjunction with other types of runs, such as easy runs, long runs, and speed workouts. The tempo run is designed to help build endurance and speed, and it’s important to incorporate it into your overall training plan.
How to Progress Your Tempo Runs?
If you’re training for a half marathon, you can progress your tempo runs over the course of several weeks to improve your fitness level and running performance. Here’s an example of a four-week tempo run progression chart:
Remember to listen to your body and adjust the intensity and duration of your tempo runs as needed. It’s important to avoid overtraining and injury, so be sure to incorporate rest and recovery days into your training plan as well.
In conclusion, tempo runs are an effective way to improve your running performance and endurance. By incorporating them into your training plan, you can increase your lactate threshold, build endurance and speed, and ultimately achieve your half marathon goals.
Sources:
Laursen, P. B., & Jenkins, D. G. (2002). The scientific basis for high-intensity interval training: optimising training programmes and maximising performance in highly trained endurance athletes. Sports medicine, 32(1), 53-73.
McMillan, I. R. (2008). The science of training: considerations for the distance runner. Strength & Conditioning Journal, 30(6), 45-51.
