If you want to get physically and mentally tougher, try adding tempo runs into your training.
What Are Tempo Runs?
They’re longer than a sprint, but they’re not as long as traditional long runs.
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“So you kind of bury shorter tempo phases in a workout.”
The workout is done at the threshold of changing your pace from aerobic to anaerobic."
This might be a quarter or half a mile in the beginning.
As you get fitter, it’s possible for you to slowly stretch it out."
With that information, you’ve got the option to adjust pace and effort as needed.
“Your tempo run this Thursday might be different than your tempo run next Thursday,” says Stonehouse.
In that case, I would need to slow down."
Here are the top reasons you should add tempo runs to your training.
“[Tempo runs] support race-specific, hard-repetition bang out training,” says Mackey.
Lactic acid is made of lactate and hydrogen ions, which lowers the pH of muscle tissue.
“Lactate is a byproduct of anaerobic work.
Too much [lactate] hurts and burns, so you’re free to’t run as fast anymore.
Who Should Do Tempo Runs?
Everyone from beginners to seasoned runners can benefit from doing tempo runs.
The key, however, is to ease into tempo runs.
Instead, start by doing intervals, alternating between tempo and easy pace.
“You could argue that they don’t because they’re not specifically training for anything.
Are you running for fun and not worried about setting PRs?
Feel free to skip tempo runs unless you love a good challenge.
Varying the distance and dosage of your tempo runs can also be helpful.
“I would change the types [of tempo runs],” says Mackey.
“One week, you could do tempo mile repeats.
Another week [you could do] a 20- to 30-minute tempo run.
[Then] one week is no tempo, then maybe one week of a longer, slower tempo.
You will see what your growth areas are and what you oughta do more of in your workouts.”
For some people, that might be two two-mile repeats and for others, it’s three.
Then you might recover a bit by reducing your pace to allow your heart rate to come back down.
Repeat the same pattern until you hit eight miles, says Stonehouse.
“An easy workout after a higher-intensity run helps flush your legs.
Then, the day after your recovery run is your rest day.”
Because tempo runs are especially challenging, see to it you’re properly warmed up before pushing the pace.
“You’re conditioning your hands to just get beat up through this workout.
Tempo runs allow you to train your body to tolerate that pain longer.”
