What is a Tempo Run?

Macanri

I am unclear of the answer - hence why I ask.

HH says:

[FONT=Arial, Helvetica, sans-serif]

[FONT=Arial, Helvetica, sans-serif]Tempo Runs: This is a continuous run with a buildup in the middle to near 10-K race pace. A Tempo Run of 40 to 60 minutes would begin with 10-20 minutes easy running, build to 20-30 minutes near the middle, then 5-10 minutes easy toward the end. The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout. Hold that peak only for a minute or two. I consider Tempo Runs to be the "Thinking Runner's Workout." A Tempo Run can be as hard or easy as you want to make it, and it has nothing to do with how long (in time) you run or how far. In fact, the times prescribed for Tempo Runs serve mainly as rough guidelines. Feel free to improvise. Improvisation is the heart of doing a Tempo Run correctly.[/FONT]

I have also seen it described as a WU then a section at a certain constant pace and a CD.

Is there 1 answer or are there several types of tempo run?

Cheers, Mac.[/FONT]

kennyb3

Mac,

The problem is different books use different definitions but i use the JD book as a guide. Some info here:

http://www.best-running-tips.com/tempo-running.html

and here

http://runningtimes.com/Print.aspx?articleID=5615

Gringo78

Macanri wrote: »

[FONT=Arial, Helvetica, sans-serif]Is there 1 answer or are there several types of tempo run?[/FONT]

there are several types of Tempo run. Whats important is that if you are following a specific plan which calls for a tempo run, that you know exactly what they mean by it. A well laid out plan will have prescribed a suitable easy run the day before the tempo session and a suitable recovery run the day after the session. If you go run 5 miles @ 10k pace when the planner had in mind 5 miles at marathon pace, then you will burn out after a few weeks.

Hal Higdon as you quoted above is pretty clear.

But really, a tempo run is anything from 10k pace to marathon pace, generally the shorter the run the faster the pace. So a tempo might be 8-10 miles at marathon pace, or 6 miles @ Half-marathon pace or 3x2 miles at 10k pace. I myself alternate my tempos between 6 miles @ HM pace (not including WU & CD) and 2 x 2 miles at 10k pace on successive weeks.

If you are following Hal Higdons plan, do as he instructs. If you have no plan and someone has suggested doing a tempo, then it really depends on the distance you are training for. If aiming for marathon, your tempos might be more in the range HM to MP, if going more for 10k you might go with the faster paces.

kennyb3

Better link here

http://www.k-b-c.com/daniels.htm

shels4ever

Tergat had a nice post a while ago on the types of tempo runs and pace/distance etc I'll dig it up later.

Woddle

shels4ever wrote: »

Tergat had a nice post a while ago on the types of tempo runs and pace/distance etc I'll dig it up later.

http://www.boards.ie/vbulletin/showpost.php?p=68594244&postcount=8

Macanri

Thanks for that lads, plenty of reading there later.

Fuuny that I actually read Tergats post and thanked him for it! In one ear and out the other.:o

maddogcollins

A good explaination of different types of runs here

http://www.boards.ie/vbulletin/showpost.php?p=68603214&postcount=2

thirtyfoot

Distance tempo gibberish:D

Sprinters have tempo sessions too, very interesting (and enjoyable) too. Presume you aren't interested in those ones:p

ecoli

thirtyfoot wrote: »

Distance tempo gibberish:D

Sprinters have tempo sessions too, very interesting (and enjoyable) too. Presume you aren't interested in those ones:p

All ways interested in knowledge;)

Macanri

thirtyfoot wrote: »

Distance tempo gibberish:D

Sprinters have tempo sessions too, very interesting (and enjoyable) too. Presume you aren't interested in those ones:p

I do intervals. But as the man said - always interested in knowledge - so if you have the know-how, show-how

thirtyfoot

Macanri wrote: »

I do intervals. But as the man said - always interested in knowledge - so if you have the know-how, show-how

Only having a bit of craic. Middle distance lads always look on with mouth open when they see a sprinter doing 100m turnabouts with short recovery and call it tempo. That's not tempo is usually the cry!

donothoponpop

thirtyfoot wrote: »

Only having a bit of craic. Middle distance lads always look on with mouth open when they see a sprinter doing 100m turnabouts with short recovery and call it tempo. That's not tempo is usually the cry!

You'll have to fight your corner and explain what sprinter tempo's are. There's lots who scan these threads and are looking for some good T&F info...:)

ecoli

Actually came across something on mechanics during sprinter tempos would be interested to hear what you have to say on it. With sprinter tempos by in nature not being top speed, does form and mechanics suffer at lower end speeds during these turnabouts?

thirtyfoot

ecoli wrote: »

Actually came across something on mechanics during sprinter tempos would be interested to hear what you have to say on it. With sprinter tempos by in nature not being top speed, does form and mechanics suffer at lower end speeds during these turnabouts?

See you are still going at a fair old nick on a tempo even though you are working on the aerobic side of things. The sprinter tempos would be mainly be Intensive and Extensive. Intensive would be more geared towards the anerobic side of things and would be a gateway to speed endurance. So you could do 8 x 120 at 90% effort with 90secs rest. Quick and hard with the lactic kicking in towards the end. Form would be good. Extensive would be less intense and geared more towards recovery. I'd use this more. In-season too to aid recovery or early season for getting fit. 20 x 100 with 45secs rec at maybe 75% effort or slower. The beauty of this is its like a long run, heart rate is elevated for 20mins yet your form is still good and mechanics are good. Most sprinters (as they are lazy) wouldn't be able to run at a pace for 20mins that gets their heart rate up to a level like they do in 20 x 100. They'd probably die at the thought of a 20min run.

ecoli

thirtyfoot wrote: »

See you are still going at a fair old nick on a tempo even though you are working on the aerobic side of things. The sprinter tempos would be mainly be Intensive and Extensive. Intensive would be more geared towards the anerobic side of things and would be a gateway to speed endurance. So you could do 8 x 120 at 90% effort with 90secs rest. Quick and hard with the lactic kicking in towards the end. Form would be good. Extensive would be less intense and geared more towards recovery. I'd use this more. In-season too to aid recovery or early season for getting fit. 20 x 100 with 45secs rec at maybe 75% effort or slower. The beauty of this is its like a long run, heart rate is elevated for 20mins yet your form is still good and mechanics are good. Most sprinters (as they are lazy) wouldn't be able to run at a pace for 20mins that gets their heart rate up to a level like they do in 20 x 100. They'd probably die at the thought of a 20min run.

The extensive stuff sounds alot like the basis of cruise intervals wiith the idea that the recovery does not give the body a chance to drop the heart rate allowing to gain the benefits without needed to maintain the pace constantly.
I think Cruise intervals are a really good way of breaking the monotony of tempo runs and that alot of people underutilize

murphy93

great advice guys. i have been taking it much to easy !:)