Advanced Training for Runners: Tempo vs Threshold Run
Running can seem complicated
So I try to keep it simple
I think of running in 3 core workouts
1.Easy (long) run —> endurance
2.Intervals —> speed
3.Tempo run —> speed & endurance
A Threshold run is important also👇🏻
Running can seem complicated
So I try to keep it simple
I think of running in 3 core workouts
1.Easy (long) run —> endurance
2.Intervals —> speed
3.Tempo run —> speed & endurance
A Threshold run is important also👇🏻
1️⃣Tempo run
I describe a tempo run as “comfortably fast”
Tempo pace should be a bit faster than your marathon goal pace
I wrote this thread on tempo runs
I describe a tempo run as “comfortably fast”
Tempo pace should be a bit faster than your marathon goal pace
I wrote this thread on tempo runs
2️⃣Threshold run
A threshold run is the end range of a tempo run. It is a bit faster.
It can be described as “uncomfortably fast”
This is because a threshold run will induce more lactate than a tempo run☠️
The goal of a threshold run is to train your body to clear lactate✅
A threshold run is the end range of a tempo run. It is a bit faster.
It can be described as “uncomfortably fast”
This is because a threshold run will induce more lactate than a tempo run☠️
The goal of a threshold run is to train your body to clear lactate✅
3️⃣How to find your tempo and threshold paces
Use VDot
vdoto2.com
You can do a time trial or use your recent race result
In this example I plugged in a 20 minute 5k⬇️
Tempo pace will fall between Marathon and Threshold pace✅
Let’s call it 4:24/km
Use VDot
vdoto2.com
You can do a time trial or use your recent race result
In this example I plugged in a 20 minute 5k⬇️
Tempo pace will fall between Marathon and Threshold pace✅
Let’s call it 4:24/km
4️⃣How to practice your tempo and threshold paces
It can be difficult to master these different “gears” of faster pace
I’ve been working on it myself these past few months
If you have access to a track that is an ideal setting to try and run an even pace✅
It can be difficult to master these different “gears” of faster pace
I’ve been working on it myself these past few months
If you have access to a track that is an ideal setting to try and run an even pace✅
5️⃣Tip for running even tempo and threshold pace
It’s not easy to do this! Especially on feel alone. I use my watch as a tool.
The pace alert on your Garmin is very helpful in keeping you from going too fast during your tempo or threshold run✅
It’s not easy to do this! Especially on feel alone. I use my watch as a tool.
The pace alert on your Garmin is very helpful in keeping you from going too fast during your tempo or threshold run✅
6️⃣When to do tempo and threshold runs
There is not a strict answer
Once a week or every few weeks is a good rule of thumb
You can do a shorter tempo or threshold run alone✅
Or you can incorporate it into a long run✅
I would recommend shorter runs for less experienced runners
There is not a strict answer
Once a week or every few weeks is a good rule of thumb
You can do a shorter tempo or threshold run alone✅
Or you can incorporate it into a long run✅
I would recommend shorter runs for less experienced runners
7️⃣80/20 Training
Tempo and threshold are hard runs
Definitely part of the 20%
Make sure you do them judiciously
A threshold run really hurts!
Tempo and threshold are hard runs
Definitely part of the 20%
Make sure you do them judiciously
A threshold run really hurts!
8️⃣Final thoughts
Don’t worry too much about tempo vs threshold pace to begin with✅
Practice running within this hard range to get a better feel for it✅
Good luck with your running 💪🏻
Please RT for other runners and follow @runliftrunlift for more running content 🙌🏻
Don’t worry too much about tempo vs threshold pace to begin with✅
Practice running within this hard range to get a better feel for it✅
Good luck with your running 💪🏻
Please RT for other runners and follow @runliftrunlift for more running content 🙌🏻
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