Tempo run question...

dahat

I have got back to going out 3 times a week after various issues...

Currently i am doing 4 mile and 3.5 mile with same 3.5 run agin
Tomorrow is run 2 of my running week so i was going to do a tempo run(never tried this before)i know it is a 4 week program!!

Going to go with this i got off runners world--- 5 x 3 minutes at tempo pace, 60-second easy jog in between each one (if you have to walk during the recovery, you're going too hard).Week 2: 5 x 4 minutes at tempo pace, 60-second easy jog recovery Week 3: 4 x 5 minutes at tempo pace, 90-second easy jog recovery Week 4: 20 minutes steady tempo pace

Now i am only a fun runner,no great speed just doing it for fun and enjoymnet so should i incorporate something like this or just solider on with previous running strategy...

huskerdu

I think you should try it. It is a very effective way to improve your strength as a runner. I find tempo runs and intervals like doing your homework. Its not much fun, but I feel great afterwards and the benefits make it worth it.

Dont do too much the first time and find your level and improve from there.

If you really really hate it, you can drop it.

dahat

Comparing running to homework....horrible flash backs there.......

Sure as you said if i do hate it i can drop it but i do like a challenge and tempo does sound fun though intervals sound tougher and a bit out of my league just now...

RayCun

Intervals and tempo runs are the same thing basically - you're running faster for a short period, recovering, and going again. Intervals are shorter and faster than tempo pace intervals in your plan, and you'd do more so the distance covered in the end might be about the same. Either way, both good for increasing your speed. you could also try strides

A0

dahat wrote: »

Going to go with this i got off runners world--- 5 x 3 minutes at tempo pace, 60-second easy jog in between each one (if you have to walk during the recovery, you're going too hard).Week 2: 5 x 4 minutes at tempo pace, 60-second easy jog recovery Week 3: 4 x 5 minutes at tempo pace, 90-second easy jog recovery Week 4: 20 minutes steady tempo pace

Now i am only a fun runner,no great speed just doing it for fun and enjoymnet so should i incorporate something like this or just solider on with previous running strategy...

You're not only a fun runner as you seem to structure your training, well done! What you do is great as heavy / high intensity training as a number of benefits (both health and performance wise). Don't do what you were doing before (probably just jogging along). Doing this type of training will improve, among other things, your endurance and also strengthen your legs (as you will recruit more muscle fibres and also fast twitch fibres).

If you don't want to do these every week, then do them every second week or so. The important thing is to not stop doing them. Raycun mentioned short intervals, you should do these as well, the intensity is different, they are shorter and usually ran at 90-100% of your max (or 110-120% in the case of supra max work).

How do you determine your tempo pace (based on heart rate / speed)?

Christ compels you

A0 wrote: »

dahat wrote: »

Going to go with this i got off runners world--- 5 x 3 minutes at tempo pace, 60-second easy jog in between each one (if you have to walk during the recovery, you're going too hard).Week 2: 5 x 4 minutes at tempo pace, 60-second easy jog recovery Week 3: 4 x 5 minutes at tempo pace, 90-second easy jog recovery Week 4: 20 minutes steady tempo pace

Now i am only a fun runner,no great speed just doing it for fun and enjoymnet so should i incorporate something like this or just solider on with previous running strategy...

You're not only a fun runner as you seem to structure your training, well done! What you do is great as heavy / high intensity training as a number of benefits (both health and performance wise). Don't do what you were doing before (probably just jogging along). Doing this type of training will improve, among other things, your endurance and also strengthen your legs (as you will recruit more muscle fibres and also fast twitch fibres).

If you don't want to do these every week, then do them every second week or so. The important thing is to not stop doing them. Raycun mentioned short intervals, you should do these as well, the intensity is different, they are shorter and usually ran at 90-100% of your max (or 110-120% in the case of supra max work).

How do you determine your tempo pace (based on heart rate / speed)?

Tempo pace should be 88%-92% of your max heart rate or the pace you could hold for an hour.

A0

Christ compels you wrote: »

Tempo pace should be 88%-92% of your max heart rate or the pace you could hold for an hour.

88-92%?? Not always, it depends on what type of tempo you want to do / what you want to improve. And when you say the pace you could hold for an hour, don't forget to add "in a trained state" (as when untrained, it's pretty hard to hold 92% of HR max).

Anyway thanks but I know at which pace tempo runs should be run at, I was asking the OP: "how do you determine your tempo pace?". Not at which pace a tempo run should be run at