Tempo runs help you build strength and speed by having you run at a steady effort. The goal is to help develop and enhance your anaerobic/lactic acid threshold, which will make your body more efficient ,which will in the end make you faster.
It may seem like crazy science, but it works. You are challenging your body anaerobically. Your body will adapt and eventually utilize oxygen and glycogen more efficiently. When your body does this, then you will be able to run at a faster pace for longer and with less exertion.
According to Dr. Jack Daniels (yes, that's his name) this is the correct definition of a tempo run, "A tempo run is nothing more than 20 minutes of steady running at threshold pace." {source}
- Warm up for 10-15 minutes at an easy pace.
- Run 10-20 minutes at a pace slightly above your 10k pace.
- Cool down for 5-10 minutes.
If you're not sure what your 10k pace is (I have no idea either), here are some tips from Runners World for proper tempo run pacing:
Recent Race: Add 30 to 40 seconds to your current 5-K pace or 15 to 20 seconds to your 10-K pace
Heart Rate: 85 to 90 percent of your maximum heart rate
Perceived Exertion: An 8 on a 1-to-10 scale (a comfortable effort would be a 5; racing would be close to a 10)
Talk Test: A question like "Pace okay?" should be possible, but conversation won't be.
Here's my "Carissa specific" 1/2 marathon tempo plan for my 6 or 7 mile tempo runs:
- Warm up for 1.5 miles above 10 min per mile pace
- Run 3-4 miles at a 9:09-8:45 pace.
- When I feel myself slowing down I say, "Push body. Push."
- Think about vomiting.
- Cool down for 1 mile at an above 10 min per mile pace
According to Dr. Whiskey above my "tempo runs" are too long. I will take that into consideration, however I feel like the 4 miles of "pushing" is where I really learn my grit. I can go back to that experience on race day and say, "You got through that and you can get through this."
Wednesday's 5.5 mile tempo run had A LOT of grit, but not a lot of speed. I am a genius and I think it's fall in Orlando. It's not. It's still 90. That means if I run at 10am, outside, then I will die.
I passed this turtle on my cool down and he felt bad for me. Then I dripped sweat on him.
In other news, it was cat Christmas around there this week as our girls got a new toy.
Sadly, it's not staying in the house. Its eventual home is the back porch, but I think it looks grand in the living room. Don't you?
We are also famous. If you speak Spanish. Univision is coming to Evolution Fitness Orlando Friday to film Kyle's client Rafael who is training for the ParaOlympic Triathlon World Championships. Me gusta.
I'm headed out to Disney this weekend to announce the 1st ever Twilight Zone Tower of Terror 10 miler with RunDisney. I'm looking forward to the race and the costume I'll be wearing for the start. Hmmmmm...any guesses?
Are you running, racing, or training this weekend? Have you ever done a tempo run?
Love and True Grit,
Carissa & Kyle
