Tempo Runs

Yesterday, I introduced the concept of VDOT and how we can use tables to determine our optimal training paces. One of those training paces is Tempo pace. Tempo runs are also called Threshold runs, because the ideal pace is that pace that puts your body at its lactate threshold, which is the point at which you start to get beyond your body's ability to continue aerobically (literally, "with oxygen"), and must function anaerobically ("without oxygen"). Once you start exercising anaerobically, your muscles undergo a different chemical reaction in order to operate, and acidic byproducts are released into your system.

Research is mixed on whether there is cause and effect relationship between lactic acid formation and the specific response of the muscles, but it is clear that where there is lactic acid, there is more difficulty in running. If your body can get better at performing at a certain level, your threshold level will improve. If your threshold level improves, your race performance will also improve, since everyone is capable of racing 5K at 20-30 seconds or more per mile faster than threshold pace.

So, it is very important to run the right pace for tempo runs. Ideally, these would be steady runs of about 20 minutes. It is very difficult to maintain the proper concentration to keep that pace for that long, so early on, some of our tempo runs will be in the form of "Cruise Intervals". These are run by breaking the tempo run into shorter segments, but taking very short breaks in between each segment. If the break is too long, the body will have too much of a chance to recover and the lactate threshold will not be reached for a significant period of time.

We will be doing tempo workouts early in the year, as many experts believe that it is the most effective way to improve conditioning. We will also use tempo workouts near the end of the season. They are a great tool for maintaining fitness without overdoing the training during a taper period.