“25/30 Sec per mile slower than your current 5km race pace”.. Loving the mixed units there! 😉 So that’s about 15-19 Sec per km slower than 5km race pace.
I'm so with you Bryn. If I'm running 5k or 10k I want to know the time per km and can easily multiply out. Everyone does these first and HM / FM aren't rounds numbers in either unit so let's stick to SI metric units and say goodbye to our imperial past.
Thanks for the breakdown. I'm starting to find my jogging (I really just jog) is getting easier, as my training effect readout post jog is dropping, dropped from 4.8 down to 3.2 and I find I have to add short sprints to keep my heart rate up so as to stay in the high aerobic or low threshold zone. I do 4 to 4.5km's. When I rebooted my jogging routine, on a 45-50 min sortie, I could come back with a TE of 5, maybe 3 outings in a row. My legs now are rarely 'very uncomfortable' at the end now. Appreciate all the insight. Thanks.
Did a tempo run this morning and I was almost bang on 25s per mile slower than my mile pace during a recent quick parkrun. It's difficult fitting every type of run into a week though... tempo, intervals, hills, LSR, a parkrun, plus recovery runs....
According to Strava’s pace zones a tempo pace is slower than threshold pace. It’s like this, from slowest to fastest: Active recovery, Endurance, Tempo, Threshold, VO2 Max, Anaerobic.
Hey guys ! As far as I am concerned I feel a kind of "breathing" sign when I reach the proper tempo pace. I feel that limit / threshold of sustainable breath without running into "oxygen debt". As U pointed out, it's comfortably uncomfortable ! Thanks for the great content. U guys rock
How do you fit this in if you're a beginner, like myself, who jogs a mile in 21 minutes? I'm trying get to the point where I can do a 15 min mile. Great content. Ty .
Thanks for watching and well done for catching the running bug! As you're still a beginner, I would concentrate on building your frequency and distance before starting tempo runs. Your speed should naturally increase as your endurance does and then you can start incorporating a bit more variety into your training. Hope this helps!
Thank you. I am following a training plan for the Brighton Marathon. It say, for example, threshold run: 45 mins 3x (10mins threshold/2min jog recovery). I was getting confused as it wasn't clear to me at first. Can I assume that you will elaborate on what are hill runs/repeats/sessions? Also are there plans to go into the most common injuries that runners can suffer from? (IT band syndrome for example?)
Great - glad it was useful! We have a hill running video here ruclips.net/video/bRjT1asH1kw/видео.html and plan to do some more in-depth videos on it featuring even more different sessions you could try. And yes - the injuries videos are in the pipeline. We're working on getting the right experts on board for that!
I typically do speed work - 800 repeats - once a week. Should I be doing a tempo run each week as well? I have been throwing in 1-2 miles of tempo running into my long run - is that enough? I am training for a couple of half in April and a full marathon in December.
Hi Gretchen. Tempo runs are a great way to work some speed into your training (ran at race pace) without stopping for recoveries - like what you're doing with putting tempo runs in your long runs. Hope this video will help with your training!
I'm a little confused how your distances/ times in your tempo running video jump from kms to miles. For example, in a 10km run, tempo run for 4-6 miles? I've just found your channel and it looks like there'll be some great advice though..
How do I progress with a tempo run? I did a tempo run yesterday at a pace of 4:35/km for 5km, should I increase the pace by 5 seconds next week? Should I increase the distance?I have been a distance runner for a few years now so endurance isnt a problem but I want to Get some Pr's at 10km and 5km, I am not that fast.
Thanks Jose for your comment! Have you checked out our videos on how to get PBs in 5k and 10k distances? ruclips.net/video/oLFTyzeS6O0/видео.html ruclips.net/video/G6z9n7hnaoI/видео.html
So could my weekly 5k park run count as my tempo run? I’m not sure if your 5k race pace is supposed to be at threshold or if you’re supposed to push beyond threshold?
UK: "If you have a college with a sports science department they may be doing research so you can get tested for free" USA: "If you are an NCAA runner at an Division 1 school, they will perform this test on you."
my goal pace is 5:38min/km for half marathon. should my tempo run pace be faster than this or slightly slower than this? currently i have been training 3km easy, than 4-5 km tempo run (this distance increases every week) follow by 2km cool down easy jog. My stamina seems okay but i seem to have an issue with my legs (either quads/ hamstrings/ itband or shin splints) every time i tried to increase pace. Could you please help advise me?
Thanks for watching! Your tempo pace should be faster than your goal half marathon pace - the idea with tempo is that you're pushing the pace beyond how fast you'd normally run in a race, just to stretch that boundary a bit. Hope this helps and good luck!
Hi Ed. We're not really that kind of channel I'm afraid. We run for the love of running and to improve as runners generally. Glad you love the channel though 🙌
I’d say that doesn’t sound like the best training plan. Running a lot of runs at a hard(ish) effort, especially doing it twice a day, won’t give you time to recover. Ideally try to mix up the paces of your runs and make sure you have some easy runs in there too.
Sorry but your definition of "tempo pace" as an effort you can sustain for ~30min does NOT match most definitions out there. It's usually an effort you can sustain for ~1h.
Great! Cant wait to get back out 2moro and run a long. Ill definitely run this 20 min tempo into my 10k routine. You guys are awesome
Great! Let us know how you get on!
If you’re legs are tired on a run stop and do 10 leg swings on each leg reengages the hips and freshens the legs.
Great tip
That IS a great tip.
No, I am not legs.
thanks!
What a great tip! Thanks mate.🙏🏻😎👍🏻
“25/30 Sec per mile slower than your current 5km race pace”..
Loving the mixed units there! 😉 So that’s about 15-19 Sec per km slower than 5km race pace.
Maths! 🤷🏻♀️
I'm so with you Bryn. If I'm running 5k or 10k I want to know the time per km and can easily multiply out. Everyone does these first and HM / FM aren't rounds numbers in either unit so let's stick to SI metric units and say goodbye to our imperial past.
I have one scheduled this month, and right now I'm training for a half marathon (which is really my training for a full marathon). This really helps.
Glad you found it helpful! Good luck with your training 😊
Thank you for the video never new what runners were talking about now I do! Tried the 20 minutes 10 minutes 20 minutes workout today it was awesome!
Great job!
Thanks for the breakdown. I'm starting to find my jogging (I really just jog) is getting easier, as my training effect readout post jog is dropping, dropped from 4.8 down to 3.2 and I find I have to add short sprints to keep my heart rate up so as to stay in the high aerobic or low threshold zone. I do 4 to 4.5km's. When I rebooted my jogging routine, on a 45-50 min sortie, I could come back with a TE of 5, maybe 3 outings in a row. My legs now are rarely 'very uncomfortable' at the end now. Appreciate all the insight. Thanks.
Thanks for best information to runners
Thank alot to the trio runners.
Thanks for this video! Today is my tempo running day so this came in handy!!!
How did you get on?
@@runningchannel good thank you! It helped with distance I should be aiming for on a tempo run
Did a tempo run this morning and I was almost bang on 25s per mile slower than my mile pace during a recent quick parkrun. It's difficult fitting every type of run into a week though... tempo, intervals, hills, LSR, a parkrun, plus recovery runs....
Super, well done Simon. Yes, it's tricky fitting them all in, but you can switch out hills and speed work, for example, and do them on alternate weeks
Excellent video guys. You lay a very clear foundation of what tempo running is. Thanks.
Glad you liked it Benjamin!
Another excellent video guy. Thank you for being so clear for those of us who love running.
Thanks Benjamin!
According to Strava’s pace zones a tempo pace is slower than threshold pace. It’s like this, from slowest to fastest: Active recovery, Endurance, Tempo, Threshold, VO2 Max, Anaerobic.
Will add tempo to my long run thanks!
You guys are very clear and good to watch! :D
Thanks! 👍
You guys are great! Thanks
Thanks for the great information
Hey guys ! As far as I am concerned I feel a kind of "breathing" sign when I reach the proper tempo pace. I feel that limit / threshold of sustainable breath without running into "oxygen debt". As U pointed out, it's comfortably uncomfortable ! Thanks for the great content. U guys rock
Thank YOU for watching!
Great video and explanation....I always feel good after a tempo run when it has been run at the right pace.
Thanks Si. Yep, nothing better than getting out and hitting your pace on a tempo run.
Great information thank you👍👍🏃🏼♂️
No problem 👍
Very good video. Clearly understood. Ty!
Thank you!
You guys have really helped me in so many ways and I am very grateful to you all xx
❤️ so happy to hear that! Happy running 🙌
Nice summary 👌 Thanks 🙏🌷
Thanks for watching 😊
Excellent explanation! Good on ya all :)
okay I've apparently been doing this for weeks and didn't know....no wonder i'm always exhauted
Haha! Hope you found this useful!
Ditto Anna
I've also read that tempo pace is about 85% of your maximum heart rate. That's what I use and it feels right.
Thank you, how different is the Tempo run to interval training?
this so cool! thanks
Good explanation 👍
Thanks Chris!
How do you fit this in if you're a beginner, like myself, who jogs a mile in 21 minutes? I'm trying get to the point where I can do a 15 min mile. Great content. Ty .
Thanks for watching and well done for catching the running bug! As you're still a beginner, I would concentrate on building your frequency and distance before starting tempo runs. Your speed should naturally increase as your endurance does and then you can start incorporating a bit more variety into your training.
Hope this helps!
@@runningchannel yes it does help. Ty
Thank you
Thanks for watching 🙌
Thank you. I am following a training plan for the Brighton Marathon. It say, for example, threshold run: 45 mins 3x (10mins threshold/2min jog recovery). I was getting confused as it wasn't clear to me at first.
Can I assume that you will elaborate on what are hill runs/repeats/sessions?
Also are there plans to go into the most common injuries that runners can suffer from? (IT band syndrome for example?)
Great - glad it was useful! We have a hill running video here ruclips.net/video/bRjT1asH1kw/видео.html and plan to do some more in-depth videos on it featuring even more different sessions you could try.
And yes - the injuries videos are in the pipeline. We're working on getting the right experts on board for that!
Strava and 5 zone model has tempo and threshold as different sections, what say you? :)
I know the concept just didn't know the words tempo. I'm trying to work with tempo in music to find my comfortable effort run
I typically do speed work - 800 repeats - once a week. Should I be doing a tempo run each week as well? I have been throwing in 1-2 miles of tempo running into my long run - is that enough? I am training for a couple of half in April and a full marathon in December.
Hi Gretchen. Tempo runs are a great way to work some speed into your training (ran at race pace) without stopping for recoveries - like what you're doing with putting tempo runs in your long runs. Hope this video will help with your training!
Is that London Bridge at 2:03 in the background? Trying to get an idea of where these are filmed
That isn't London Bridge but it is in London running along the Thames!
I walked across London Bridge last time I was in Arizona.
Marathon pace is 5:30 min/km; low HR training pace is 7:00 min/km. At what pace should I do my weekly 5k tempo run?
So id it fine when i do my training using tempo pace.
I have been confused of tempo run for so long
Hope this video helped!
I'm a little confused how your distances/ times in your tempo running video jump from kms to miles. For example, in a 10km run, tempo run for 4-6 miles? I've just found your channel and it looks like there'll be some great advice though..
How do I progress with a tempo run? I did a tempo run yesterday at a pace of 4:35/km for 5km, should I increase the pace by 5 seconds next week? Should I increase the distance?I have been a distance runner for a few years now so endurance isnt a problem but I want to Get some Pr's at 10km and 5km, I am not that fast.
Thanks Jose for your comment! Have you checked out our videos on how to get PBs in 5k and 10k distances? ruclips.net/video/oLFTyzeS6O0/видео.html ruclips.net/video/G6z9n7hnaoI/видео.html
Just ran a month... This is my second month... I'm just getting familiar with tempo, interval, hill and easy and log run.. It's little bit confusing
So could my weekly 5k park run count as my tempo run? I’m not sure if your 5k race pace is supposed to be at threshold or if you’re supposed to push beyond threshold?
5k should be a good distance for tempo runs. As we say in the video, it should be 20-30 mins where you are able to talk but not have a conversation.
UK: "If you have a college with a sports science department they may be doing research so you can get tested for free"
USA: "If you are an NCAA runner at an Division 1 school, they will perform this test on you."
my goal pace is 5:38min/km for half marathon. should my tempo run pace be faster than this or slightly slower than this? currently i have been training 3km easy, than 4-5 km tempo run (this distance increases every week) follow by 2km cool down easy jog. My stamina seems okay but i seem to have an issue with my legs (either quads/ hamstrings/ itband or shin splints) every time i tried to increase pace. Could you please help advise me?
Thanks for watching! Your tempo pace should be faster than your goal half marathon pace - the idea with tempo is that you're pushing the pace beyond how fast you'd normally run in a race, just to stretch that boundary a bit. Hope this helps and good luck!
@@runningchannel thank you sir / Anna! Looking forward to your next videos. ❤️ all the way from Myanmar 🇲🇲
Could you do some tips on running for weight loss?
Love the channel!!
Hi Ed. We're not really that kind of channel I'm afraid. We run for the love of running and to improve as runners generally. Glad you love the channel though 🙌
@@runningchannel thanks I think that is the right way to look at running 👍🏃♂️🏃♀️
@@MrStinkyboy81 :)
How much minutes should a novice high school student do
Is it okay to do 20 minutes tempo run 2 times a day (morning and afternoon) for 6 days in a week (only 1 day for rest)?
I’d say that doesn’t sound like the best training plan. Running a lot of runs at a hard(ish) effort, especially doing it twice a day, won’t give you time to recover. Ideally try to mix up the paces of your runs and make sure you have some easy runs in there too.
@@runningchannel thank you for the answer. I want to race 3k, is it good to do 3 times 1 mile tempo run with 1 minute rest in between?
Did Anna and Kate not 💩 before running? #alwayscarrytoiletroll
Haha! Luckily that's not why they were in the bushes!
what should I do if my lungs give up way earlier than my legs get filled by lactic acid?
Sorry but your definition of "tempo pace" as an effort you can sustain for ~30min does NOT match most definitions out there. It's usually an effort you can sustain for ~1h.
No, tempo means time, no pace.
Thank you for the information 😊