How Tempo Runs Will Help You Achieve Your Running Goals

How Tempo Runs Will Help You Achieve Your Running Goals

How to run a tempo runIn this article, you’ll learn what a tempo run is and why they are so important (for any race of 5k+). I will also tell you the proper way to run a tempo,and when during your training schedule you should include these workouts. Finally I’ll provide some examples of proven tempo run workouts.

Bottomline, this is the probably one of the most detailed guides to Tempo Runs that you will find and I’m sure it will help you understand why these workouts are so important to help you achieve your goals.

What Exactly is a Tempo Run?

At the risk of getting a little too “sciencey,” I’ll do my best to describe tempos.

There are multiple types of tempo runs. You may hear them referred to as aerobic threshold (most common), anaerobic threshold or lactate-threshold runs. However, it’s important to note that there are 3 different types of runs that each serve a purpose. Aerobic threshold runs are the most common and run at a pace where you’re producing the maximum amount of lactate that your body can clear from your muscles. If you were to run any faster, you wouldn’t be able to clear the lactate that’s being generated and you would then experience a burning sensation or fatigue in your legs. This is the feeling you get at the end of a short, hard race or during an interval workout.

To get the benefit of Aerobic Threshold Tempo Run for marathoners you want to run it just near your lactate threshold and not any faster.

The goal of the lactate threshold workouts is to move that point where lactic acid begins to accumulate. We can accomplish this with repeat 2-3 mile intervals, sometimes referred to as cruise intervals. These are completed at a specific target pace (discussed below).

Lastly, the anaerobic threshold run is performed at the level of intensity where lactic acid accumulates faster than it can be cleared. Increasing our anaerobic threshold is important because it allows the body to run at faster speeds before fatigue and lactic acid take over.

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Why Should You Include Tempo Runs in Your Training?

Tempo run workouts are essential for long distance runners training for races of 5k+. Depending on the distance and type of tempo, these are the most “race specific” workouts you will complete during your training. However, tempo runs shouldn’t be the only hard workout during your training. Remember, variety is essential to getting in shape (10 rule to marathon success).

Aerobic Threshold runs for marathoners should teach our bodies how to burn fat efficiently at marathon pace and improve our body’s ability to run longer at this high end aerobic pace. Tempos improve your ability to hold a challenging pace over a longer period of time. However, if we run too fast at what’s a anaerobic threshold pace, we improve the body’s ability to slow lactate, but we don’t improve our body’s marathon specific readiness.

The goal for these workouts is to boost our lactate threshold. We do this best by running at or near our threshold pace for an extended period of time, because our body becomes more efficient at clearing lactate. Tempos are usually completed at one assigned pace (as opposed to progressive runs or intervals where you vary the pace). One of the goals of tempo runs is to improve your sense of pacing.

The faster you can run while still clearing lactate, the faster you’ll be able to race. However, there’s also a significant mental aspect as well. Tempo runs are challenging, stressful and mentally fatiguing. You need to train yourself to maintain your tempo pace for the duration of the workout. I’ve coached many athletes and some tell me that the hardest part of the tempo (especially longer tempos) is being able to maintain the pace throughout the run. Your mind can wander, you get tired and your pace can slow if you don’t concentrate on maintaining the designated pace.

In summary, tempo runs help you run faster for longer periods of time. These runs also they teach your body how to tolerate more discomfort and I believe that they do a great job to help develop your mental toughness.

How to Pace a Tempo Run

Completing a tempo can be challenging for many runners because they don’t understand the pace and or distance for the workout. I’ll admit, it can be confusing and you may be tempted to run the workout too fast or start too fast and fade. But, it really doesn’t need to be too difficult to determine your pace. The problem comes when runners perform this workout at the wrong pace, because they can greatly compromise its intended training benefits, get injured or worn down.

There a few variations to tempo workouts (which I will discuss below), depending on the outcome desired and the timing in your training schedule.

The tempo workout is run at a pace that’s faster than “moderate” but not exactly “hard.” Many experienced runners can run them by feel or perceived effort.

It’s important to understand that your tempo pace at the beginning of the season will likely be slower than at the end due to fitness improvements. Your pace could also vary in weather elements or fatigue levels.

Tempos are NOT run at your goal pace

This is very important.  Instead you need to figure out the pace at which you can no longer comfortably speak a full sentence (try repeating something like the “Pledge of Allegiance”). This is the point that many coaches call “comfortably hard.” It’s a tough effort, but you shouldn’t be gasping for air.  As discussed above, do enough tempo runs correctly and you will see improvement.

Depending on the race for which you’re training, tempo pace should be similar to a very recent 1/2 marathon or 10k pace. However, my strongest recommendation is to simply use the “talk test” and run by feel. The longest tempos in my marathon training are about 60 – 70 minutes.

Another way to run a Tempo is by heart rate. This only works if you know your max heart rate (mine is in the low 170s). After your warm-up, I typically recommend about 80% of max heart rate through the duration of the run. Any faster and you’re actually in an anaerobic zone and you’ll likely won’t be able to maintain the pace for too long. You can learn how to calculate and train by heart rate by reading my article (training using a heart rate monitor). For many runners, using a heart rate monitor can be an easy way to ensure they’re in the right range for the workout. If you don’t have a HR monitor, it’s simply a matter of looking at your watch and monitoring your pace as you move through each mile.

If you run your tempos by feel, your pace will eventually quicken.

Types of Tempo Runs

There are generally three types of tempo workouts.  (1) sustained tempo runs (20 – 70 minutes at one pace).  (2) repetitions (repeat 10 – 20 minutes at tempo pace with a short (1-2 minutes) recovery in between each).  (3) Tempos that are mixed into intervals or longer runs. As with other two types of tempo workouts, this latter type of tempo is beneficial for increasing the aerobic threshold. It’s important to maintain the assigned pace during the tempo portion of your workout.

Legendary coach Jack Daniels also recommends inserting periods of Aerobic Threshold running into long runs. For example, two 20 minute tempo runs that bookend a one hour easy run. Coach Daniels schedules this run bi-weekly in the latter stages of race preparation.

The one real requirement of tempo running is that you stick to a steady, specific, planned pace.

When to complete Tempo Runs

If you’re training for a shorter race, tempo runs are best done early in the season during base or foundation training. Tempos completed early in your training will help build endurance that can support race-specific fitness later in your training cycle.

For longer races such as a 10km or longer, tempos are best if completed during the mid to late portion of your schedule.

Some coaches have their runners perform two of these workouts every three weeks during a marathon build-up. As the race approaches (but before tapering) the runner can increase the frequency to one tempo effort weekly. I typically perscribe weekly tempos in weeks 7-11 of a 12 week marathon training plan.

Tempo Run Workouts

Tempo Workout #1

I completed this workout when I was training with Coach Greg McMillan. In the past, I’ve had excellent results training under Coach McMillan. This first workout is perfect for 10km or half marathon. You complete multiple tempos, but with some hills between. It’s a tough workout so my recommendation is to insert an additional recovery day before your next hard/long workout.

The steep hills between the 3 mile tempos will fill your legs with lactic acid so the second tempo helps to simulate that feeling of tiredness at the end of a race.

The key to this session is to try your best to run the second tempo run at the same pace as the first. To make things a little easier, if you’re really struggling, the 2nd Tempo can be shortened to 2 miles. This workout teaches your body & mind to “dig deep” when you’re aching and simply want to stop. Successfully getting through this workout will really boost your confidence.

1. 15 minutes warm-up at easy pace

2. 3 mile tempo run

3. 3 minute jog recovery

4. 4×30 second steep hills

5. 3 minute jog recovery at easy pace

6. 2 – 3 mile tempo,

7. 15 minute cool down at easy pace.

Completing this workout will do wonders for your confidence because you must overcome the feeling of lactic acid that builds up in your legs during and after the hill repeats. Completing this workout will help prepare you to not give up when you feel like you can’t keep going.

I really like this this Tempo for runners who are fit, but don’t have a race scheduled anytime soon.

Tempo Workout #2

Your traditional Aerobic Threshold Tempo Run and includes one block of running at tempo pace. Depending on where you are in your training plan will determine the length of the run at tempo pace.

1. Start with a 10-15 minute (or 1 mile) warm-up.

2. Run 20 – 30 minutes but with no break or recovery in the middle of the effort.

3. Each week increase the length of the tempo by 10 minutes until you reach 60 minutes.

4. End each tempo with 10-15 minutes (or at least 1 mile) cool-down.

Tempo Workout #3

Just like intervals, but will help improve your Lactate Threshold because it’s done at your tempo pace. The recovery is kept to a short 60-90 seconds and the repetitions are generally longer.

1. Start with a 10-15 minute (or 1 mile) warm-up.

2. 3 x mile at tempo pace with 90sec jog recovery.

3. Finish with 10-15 minutes (or at least 1 mile) cool-down.

Tempo Workout #4

Similar to the sustained or traditional tempo mentioned above except in this run is called a lactate clearance run. Technically it’s a anaerobic threshold run.

The way to accomplish this is during your sustained tempo runs insert a 30-60 second surge at about 5k pace every 5-8 minutes. The surge will bring on more lactate into the blood stream. When you slow back into your tempo pace, your body will then have a chance to clear that lactate, even as you maintain tempo pace.

It’s a tough workout again, but it will train your body to process lactate more efficiently, which ultimately makes your lactate threshold pace slightly faster.

Tempo runs are an excellent way for runners of all levels to work on building their speed and strength.

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These runs are also helpful for developing the mental toughness and stamina needed for racing, since you practice running at a pace that’s a little outside of your comfort zone.

To summarize, each of these types of workouts & their associated paces causes increased effort and physiological difficulty when completed. When we successfully run at these paces or training zones, you can ultimately race farther and faster more comfortably.



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What are Yasso 800s and why you should include them in your training [Follow Along – Week 4]

What are Yasso 800s and why you should include them in your training [Follow Along – Week 4]

Yasso 800s

Week 4

After you read this week’s post and follow along with my workouts, you’ll get a better understanding of why the Yasso 800 (VO2 Max speed workout) is included in many marathon plans. I also reveal, based on my experience, what workouts best correlate to your finishing time. Yasso 800s, among other workouts are good “reference” workouts that will give you an indication of the likelihood that you will hit your goal finish time.

What Are Yasso 800s?

We’re continuing with weekly speed workouts. This week, I decreased the distance of the interval, compared to last weeks mile repeats. This week I completed my first set of a workout called “Yasso 800s.” My goal was to run the 800s at the pace generated by the McMillan calculator (2:57-3:04). The rest between each 800 is equal to the length of time of your 800. In my case, 3:00 after each interval for my rest.

Bart Yasso started his workout with 3-4 800s and then once a week he would add an additional 800 to the workout until he could complete 10 x 800m. Typically the last workout is 2-3 weeks before your race. The theory behind this workout is that the average time of your 800m over 10 intervals in minutes and seconds roughly correlates to that of the marathon time you can expect to run in hours and minutes. So, if your average time is 4:00, then this correlates to a 4 hour marathon finish time.

Yasso 800’s are really a VO2 max workout. Which means you run at max speed for your designated time (computed on the McMillian, Daniels or whatever pacing calculator you use) and then take an equal amount of rest between intervals. The purpose of VO2 max workouts is to increase your overall running fitness. These workouts improve the speed at which you can run, which would in turn should make running at marathon pace feel “easier”.

Why do coaches include Yasso 800s in Marathon Plans?

A number of coaches include the Yasso 800 workouts in their plans. Some consider it an indicator of your marathon fitness, while others use it to build up to longer intervals (1 mile, 2 mile and 3 mile repeats).

Regardless of whether you or your coach believe that this workout correlates to your marathon finish time, I think that Yasso 800s serve a valuable purpose in any ½ and full marathon plan because they help to make you faster. I typically run Yasso 800s twice during my marathon training. The first time is about 9-10 weeks out, with the 2nd being around 3-4 weeks prior to my race. In my experience, I don’t believe that Yasso 800s always accurately correlate to your finish time. I’ve run the workout each of the last 5 years and averaged under 3:00. In each of my subsequent races, my finish time was 3:05 – 3:14. Close, but not under 3:00.

I also have included this workout in numerous custom plans and the athletes whom I coach either struggled to hit the goal 800m time or reported that their marathon time didn’t correlate with their average 800m time from when they completed the workout.

Other Marathon Specific Workouts

For me, I think that marathon specific workouts like longer tempo runs of 10-12 miles or finishing fast for the last 6-7 miles of 16+ mile run are much better indicators of your marathon fitness. If I can comfortably complete these runs at Marathon Pace, then I know I’m on track to achieve my goal time.

My weekly mileage stays in the mid 40s this week, but I continue to add quality volume (combining VO2 Max and stamina workouts). You will also see in this post how I manage my busy schedule and fit in all the necessary workouts and recovery days. I’m now into Weeks 4-8 of my 12 week program, so with high mileage and intensity workouts, along with a busy professional schedule, it’s critical that I take care of my body and plan my workouts around business travel.

Here’s the link to my Strava Dashboard so you can see the details of each of my workouts.  In order to complete and track my workouts this week, I used a Polar M430 GPS watch

Monday April 30th – Easy run

The purpose of this workout was to continue the recovery from Saturday’s 15 mile long run. I was also setting up the rest of the week to accommodate my schedule. 6 mile easy runs are really important to not only optimize recovery and build aerobic capacity.

I get questions from people about which workouts they can skip if/when they get really busy and have to prioritize. I’m a firm believer in the 5-7 mile easy run. I like to include 2-3 of these runs in my schedule each week (some days I may only have time for a short run). I would not recommend skipping your short/easy runs because they really are the best way to optimize your recovery.

Run Distance, Time & Average Pace: 6.1 miles, 47:25 minutes, 7:40

Tuesday May 1st – Track/Speed workout (Yasso 800s)

1 mile (or 10 minute warm-up @ easy pace) + strides
8 x 800m w/ 3 minute rest – Yasso 800s
10 minute c/d

This week my times for each 800m ranged from 2:59 to 3:03, so I was right on target. I completed 8 x 800m. Next month, I’ll run the workout again and do 10 x 800m.

Run Distance: 7.9 miles

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Wednesday May 2nd – Easy Run

4.5 mile easy run. The purpose of this workout was to recover from yesterday’s track workout. Nice & easy run.

Run Distance, Time & Overall Pace: 4.5 miles, 39:44 & 8:48

Thursday May 3rd – Off Day

Business travel & meetings today. I planned the day off to coincide with my busy day. This was first break from running or conditioning exercises in 2 weeks, so the rest was well earned.

Friday May 4th – Tempo Run

Another 7 mile Tempo this week with approx. 1 mile warm-up and 1 mile cool down.

I completed this run on a local bike trail. It’s fairly flat, but does include a couple of hills which adds a challenge. My McMillan paces for tempos are 6:30 – 6:46. As you can see below (image from Strava), I’m still slightly slower than target. However, I started in the low 7:00/mile range and gradually picked up the pace to 6:39 pace the last mile. I did feel strong this last mile, which is good. The first and last 2 miles of this course are flat, so I believe that allowed me to more easily pick up the pace.

Tempo Run

Run Distance, Time, Pace: 9 miles, 1:03:59, 7:06

Saturday May 5th – Easy/Recovery Run

6 miles on flat course. The purpose of today’s run is to recover from yesterday’s Tempo/hard run.

Run Distance, Time, Pace: 6 miles, 47:02, 7:47

If you’re interested in joining me, I can put together either a custom training plan or I can personally coach you. Either program will be specific to your goals and athletic abilities. Just click on the links for details.

Sunday May 6th – Long Run

12+ miles at easy pace

The goal of today’s run is to continue to build strength and get used to spending 90+ minutes on my legs. Because last week’s long run was 15+, I like to bring down the subsequent long run to between 10-12 miles. The pace is easy. However, on this run, the last 2.75 miles are uphill. Since I started late (after 1100am), the weather was hot. Although I try to drink a lot on my longer runs, the last portion of the run with the incline was tough.

Run Distance, Time, Pace: 12.2 miles, 1:36:31, 7:51

Weekly total = 6 days with workouts, 6 with running – 46 miles

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