As someone who has been running for 3 months, every run is a tempo run for me...an easy run has to be a walk...someday I will be able to do different training days haha
Nothing wrong with that. Everyone got different fitness levels. Heart rate and effort are really good measures for that reason. My tempo run is probably slower than my friend's warmup run (he's a track athlete), but so be it. He's been training for 10 years after all. 😂
I literally did a FTP 1 hour run last night. It's a very long hour, no lies. 95% in zone 4 just below lactate levels... Good video explain. Thanks guys, its like you read my mind.
Thank you! I feel like a lot of us here KIND OF knew what a tempo run is but It was perhaps something we could use refreshers on, from time to time. And this video is probably the best for the job! Thanks again!
Whew. Thank you for confirming my training strategy. However I call it interval runs. But I follow the same logic you laid out. Hoping for Half Ironman in Edmonton AB this fall. If they don't cancel.
Great video!, just a quick little correction though. The first thing is that there is no lactic acid build up in any humans blood. For Lactic acid to be build up in someone’s blood their Ph would have to be below 3.8, and if that’s the case they wouldn’t be alive to feel their sore muscles 😂. What humans do have is lactate, produced by the chemical breakdown of glucose as our mitochondria convert it into ATP. Hydrogen is then required to remove this lactate from muscle cells and place it back in the blood stream. This Lactate is then used by the heart for energy and also taken into the liver to be once more converted into glucose that the muscles can then receive again. The pain associated with this process doesn’t actually have anything to do with the build up of Lactate but rather the increase in Hydrogen Ions in the blood. High levels of Hydrogen Ions in the blood can lower a persons ph from 7 to mid sixes and that acidification of the blood is what actually causes the burning sensation. By consuming a little bit of sodium bicarbonate dissolved in water as you run, you can convert some of these hydrogen ions into carbonic acid which will then become carbon dioxide and water. Hope this helps understand things a little better.
This was EXTREMELY helpful. Question: if I do this tempo once per week, do I increase the times every week? Ex: week 1 tempo is 4 sets of 4 minute runs w/ 1.30 minute jog rest. Week 2 tempo would increase to 4 sets of 6 minute runs w/1.30 minute jog recovery. Am I correct here? Ty. This makes all the sense in the world.
This is a very drastic progression that you can't hold up for a long time. Either increase it much more slowly or take an undulating approach where you increase the total time every week for 4 weeks and then cut it down to where you began in week 1 or slightly above. Don't forget that improvements will take longer and longer the better you get. And putting in an easy week every month or so is very beneficial. Lots of runners do that.
I did a 10k tempo today on the treadmill . My first 10k tempo so the pace isn't too fast .. Each 1k was 4:50 Total time was 48:20 The first 3 miles felt a little to uncomfortable ngl but it was manageable. Was still able to breathe fairly good and not hyperventilate I had to remove my jersey as I was sweating profusely... All my head was sweating and I'm not bald .. that's to tell u how much my body was working The last 3 miles got easier and my breathing was more casual ... Felt like a normal run on a Sunday evening .. but my hamstrings started to get a bit heavy from 4 miles .. so the backlift was a little harder ... I sustain that pace with good form fairly consistent throughout the run At times I would lean back, my backlift wasnt too efficient but I still work it .. the knee drive was fairly consistent. My foot strike felt very good . Always landing under my centre of gravity Next run for me will be on Thursday .. will try to do a half after work Rest tomorrow, gym Wednesday maybe chest and some legs to prep. For run and is on the road thursday 🦾 I'm preparing for a international half marathon in Trinidad and Tobago my country in August .. I have about 8 weeks to drop my time from 1:56:20 to a sub 1:50:00
I've had a challenge finding my temp pace. My race pace for a marathon is 6:49. But anytime I run that speed or half marathon (what calculators say) it does not feel comfortable and many times I don't complete the workout. How does that work?
Thanks so much for the video. I have a naive question...please pardon my ignorance. You showed examples of Four different tempo sessions. My question is, are all the sessions have to practised in a single day or one session per week ?
I believe this question to be a separate topic entirely, nevertheless, during these tempo pace stints - would you recommend aiming to increase the stride length or cadence primarily, to increase the speed? Thanks, love your vids!
The tempo run isn't to improve your cadence or stride. It's to run "comfortable" hard pace. Whatever the cadence or stride ends up being is a natural result. You could probably do stride training and cadence training separately. FTP will focus on effort and not how you do that effort. I think thats as clear as mud 🤣
Cadence should always be quite high (>160, ideally 180 or even 190 at tempo efforts). As a result, stride length is the major factor that determines your speed. When you run fast, it increases more or less automatically. But as someone who likes form cues, I still find it very beneficial to focus on stride length, at least sometimes. A common tool for that is to drive the knee forward. I also like to concentrate on giving the leg that's pushing off an extra impulse with the glutes. But be careful not to overstride and don't increase stride length to a point that your cadence decreases. Also: trying to minimize foot contact time is another good form cue for tempo efforts. Imagine having "light, springy feet and legs"
Only 1 week? Hmmm. Jacob ingebrigsten does tempo/treshhold work every other day. What do you recommend for a new runner? Who has completed a 5k. Training was 2mi at race pace everyday for a full year. No zone2. Besides the long, tempo, and easy runs, do I need anything else? Should I stop running 2 miles at race pace everyday?
I used to do tempo runs but I found it just wasn't challenging enough. Yes they are challenging while doing them, but 20-25 minutes is pretty short. The run is over before you know it. And only one per week? My body can handle a lot more effort. I felt fully recovered from a tempo run in 2 days so the "one tempo run per week" suggestion was holding me back. My new favorite workout is running about 50 minutes where each mile is faster than the previous one. It's very challenging and according to my data, it's done wonders to improve my zone 2 pace as well. Why are tempo runs supposed to be only 20 minutes or so? To prevent injury and exhaustion? What if we feel like we can do more? Would that be ok?
Do you think it’s more important to do at appropriate HR even if pace slower than suggested pace using various calculators? I presume HR better and then eventually pace will come? Otherwise if start with calculated pace could be too fast and push above lactate threshold if more tired or extreme weather etc?
Tempo runs are the most nebulous runs in my opinion. I can run a 10K at about 10:15/mi. and 12 miles at 10:54/mi., so is 10:15/mi. my tempo run pace? So I just run as fast as I do for my 10K or 10 mile run for my tempo intervals?
I run 5 days a week 40 ish miles. Tuesday’s I do my tempo run 5 miles. I do tempo at like an 80% effort the entire run. Am I supposed to be going maybe a little faster for shorter times with easier recovery paces in between?
Wait a minute. Various channels are propagating now for years that you should spend most of your training in Z2. Now you say that a tempo run near the lactate threshold is most important. How does that fit in?
Before my injury in 2022 EVERY run I did was a tempo run 😢 And I didn't do reps or anything, just ran at 90%HR for 30 minutes straight. All pain, a little gain and then 1 year of injury. Don't be me.
I don't understand. If our tempo speed is the speed we can run in 1 hr consecutively, why do we need to do intervals of that speed? I mean, why not just run the full tempo run complete at that pace?
I know. It's confusing. But I think the purpose of short intervals is to minimize risk of injury and chronic fatigue. It seems like a healthy person should be able to do longer tempo sessions and feel fine the next day.
Depends on which runs you are doing overall, but most runners at least tend to include both interval (short times in zone 5) and tempo (zone 3 to 4) in their training, then HIIT would certainly go rather into the interval category.
I would say definitely the only run that day! No more than mabye 3-4 runs per week. I made that mistake a couple of years ago and had alot of strugglea with injuries.
I'd do some light, easy running before the tempo run. For me that means 4-5k easy in heart rate Zone 2 and going straight into 30 mins of (upper) Zone 4. That's a very comfortable transition. Then I just jog a bit before cooling down.
What the heck is your tempo pace if you can’t run for an hour at all? If you need to tempo train to build endurance, it seems like a chicken and egg problem.
If you can't run for an hour you don't need tempo runs. You need lots of zone 2 runs to build your endurance engine. Tempo runs really only work to enhance your running efficiency but forcing physical adaptations which in turn makes you faster.
@@cablesandcrochet I only use my smart watch since my professor recommended us to wear one when we run. I did my calculation using what my professor provided us: my threshold HR is 135 BPM, middle target HR is 160 BPM, and upper limit is 172. No science, laboratory test. my today's tempo run for 25 minutes, my avg hr was 161. Idk if diet plays a big part in this, but I eat a lot of energy based food for the past couple of day (mexican food today and yesterday, ribs on sunday and fried noodles on saturday with moderate drinking) I'm also short, 5'3. Haven;t measured my weight since december which I was sitting at 163. I can tell that I lost weights since then. However, I should also be cross training. I only jog/run twice a week since this semester has been a struggle. sorry for going off topic for a bit lol
Then dont worry about tempo or speed. Just get your base up to 5K minimum. Get to the point where you can do tempo pace for 30 mins. But even so, 10k is the best time to fully focus on tempo since youll have more base than 5k
If you are 40+ an age, you should definitely not be doing anything really hard. Intervals, and Pilates type workouts are better for your body. Our recover time is too long. I understand if you’re someone that’s been doing this for life, it’s different. But your 40s are way different to you 🫶
![Seungmin "그렇게, 천천히, 우리(As we are)" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/kAzmhLHePqU/mqdefault.jpg)
Do you use tempo runs as part of your training?
Yes, simply you can use between half marathon and 10k pace.
I do them every other week usually, in alternance whit vo2max training. I love tempo but i find it too taxing on the body to do it every week.
So it took GCN 8 years to accept that lactic acid isn't a thing, do we need to wait the same for GTN?
Lactate != Lactic Acid
very rarely... I would rather do intervals and base. My training partner likes them though
Only when my coach makes me 🤣
As someone who has been running for 3 months, every run is a tempo run for me...an easy run has to be a walk...someday I will be able to do different training days haha
I'm with you!
And for rest I do a decent speed jog
Same with me
Nothing wrong with that. Everyone got different fitness levels. Heart rate and effort are really good measures for that reason. My tempo run is probably slower than my friend's warmup run (he's a track athlete), but so be it. He's been training for 10 years after all. 😂
Hang in there buddy ! All good things take time to achieve ! Cheers
Tempo run really helps me to get new PB in 5k
From 18:42 on June 2020 to 17:03 October in just 4months!
outstanding
Inspiring! What tempo splits do you run during training?
Nice I got mine down to 15:36 in 4 months
That’s insane, good job!
Ran my first 5k today.Thanks to all the great advice and inspirations from your channel👍
Congrats!
Congrats. On my 3rd week couch to 5k.
@@JediMasterJazz good luck!
@@JediMasterJazz yesss👍
Good job
Just watching you running and working in nature give me positive energy ♡
The only sacred session of the week I never miss, tempo run, slightly slower than 10K PB..
4*9/3, 3*12/4, 2*20... variations are endless👍
hi just to clarify 4*9/3 means 4 sets of 9 minute tempos with 3 minute slow jog in between correct?
I literally did a FTP 1 hour run last night. It's a very long hour, no lies. 95% in zone 4 just below lactate levels... Good video explain. Thanks guys, its like you read my mind.
Thank you! I feel like a lot of us here KIND OF knew what a tempo run is but It was perhaps something we could use refreshers on, from time to time. And this video is probably the best for the job! Thanks again!
Love the tempo run. Bernard Lagat's workout that he attributes the most to his success
this is such a great video ! been wondering what is a tempo run for the longest time and this help so much
At last an explanation that makes sense, one of only a few l’ve found so far… the omni link was great too. Cheers
Whew. Thank you for confirming my training strategy. However I call it interval runs. But I follow the same logic you laid out. Hoping for Half Ironman in Edmonton AB this fall. If they don't cancel.
sounds like all I've been doing is tempo runs
Surely a tempo run is z3 and threshold is z4. That is what most apps will tell you - Garmin, strava, training peaks
I was confused by this too.
3 years late but yeah 85-95% of max hr for a tempo run sounded mad to me
@@awerawer0708 I always knew a tempo run as 85% of HRmax
@@awerawer0708im still not getting it tbh, if i do a 5 mile temp run is it 1st mile zone 1, next 3 miles high zone 3 low zone 4, last 1 mile zone 1?
Great video!, just a quick little correction though. The first thing is that there is no lactic acid build up in any humans blood. For Lactic acid to be build up in someone’s blood their Ph would have to be below 3.8, and if that’s the case they wouldn’t be alive to feel their sore muscles 😂.
What humans do have is lactate, produced by the chemical breakdown of glucose as our mitochondria convert it into ATP.
Hydrogen is then required to remove this lactate from muscle cells and place it back in the blood stream. This Lactate is then used by the heart for energy and also taken into the liver to be once more converted into glucose that the muscles can then receive again. The pain associated with this process doesn’t actually have anything to do with the build up of Lactate but rather the increase in Hydrogen Ions in the blood. High levels of Hydrogen Ions in the blood can lower a persons ph from 7 to mid sixes and that acidification of the blood is what actually causes the burning sensation. By consuming a little bit of sodium bicarbonate dissolved in water as you run, you can convert some of these hydrogen ions into carbonic acid which will then become carbon dioxide and water.
Hope this helps understand things a little better.
This was EXTREMELY helpful. Question: if I do this tempo once per week, do I increase the times every week? Ex: week 1 tempo is 4 sets of 4 minute runs w/ 1.30 minute jog rest. Week 2 tempo would increase to 4 sets of 6 minute runs w/1.30 minute jog recovery. Am I correct here? Ty. This makes all the sense in the world.
This is a very drastic progression that you can't hold up for a long time. Either increase it much more slowly or take an undulating approach where you increase the total time every week for 4 weeks and then cut it down to where you began in week 1 or slightly above.
Don't forget that improvements will take longer and longer the better you get. And putting in an easy week every month or so is very beneficial. Lots of runners do that.
Great video GTN rocks
Thanks for sharing your knowledge brother! Cheers! from Chicago USA.
Something fell out of your pocket at 4:42 lol
This is brilliant, thank you!!
I did a 10k tempo today on the treadmill .
My first 10k tempo so the pace isn't too fast ..
Each 1k was 4:50
Total time was 48:20
The first 3 miles felt a little to uncomfortable ngl but it was manageable. Was still able to breathe fairly good and not hyperventilate
I had to remove my jersey as I was sweating profusely... All my head was sweating and I'm not bald .. that's to tell u how much my body was working
The last 3 miles got easier and my breathing was more casual ... Felt like a normal run on a Sunday evening .. but my hamstrings started to get a bit heavy from 4 miles .. so the backlift was a little harder ... I sustain that pace with good form fairly consistent throughout the run
At times I would lean back, my backlift wasnt too efficient but I still work it .. the knee drive was fairly consistent. My foot strike felt very good . Always landing under my centre of gravity
Next run for me will be on Thursday .. will try to do a half after work
Rest tomorrow, gym Wednesday maybe chest and some legs to prep. For run and is on the road thursday
🦾
I'm preparing for a international half marathon in Trinidad and Tobago my country in August .. I have about 8 weeks to drop my time from 1:56:20 to a sub 1:50:00
I just do 20 minutes after a 10 minute warm up.
@@cristobal.palmero4919 vybes meh bredda
Thank you very clear explanation
There are channels that motivate us to buy running shoes and there are GTN and running channel that motivate us to actually run
I've had a challenge finding my temp pace. My race pace for a marathon is 6:49. But anytime I run that speed or half marathon (what calculators say) it does not feel comfortable and many times I don't complete the workout. How does that work?
Thanks so much for the video. I have a naive question...please pardon my ignorance. You showed examples of Four different tempo sessions. My question is, are all the sessions have to practised in a single day or one session per week ?
They are a regular part of my trainin.
Very informational video, but I do believe that tempo runs and threshold runs are different.
The area around Golden Gate bridge looks remarkably like the English Pennines.
lol, well spotted!
Thanks again 👍
Great video!
I believe this question to be a separate topic entirely, nevertheless, during these tempo pace stints - would you recommend aiming to increase the stride length or cadence primarily, to increase the speed? Thanks, love your vids!
The tempo run isn't to improve your cadence or stride. It's to run "comfortable" hard pace. Whatever the cadence or stride ends up being is a natural result.
You could probably do stride training and cadence training separately. FTP will focus on effort and not how you do that effort. I think thats as clear as mud 🤣
Cadence should always be quite high (>160, ideally 180 or even 190 at tempo efforts). As a result, stride length is the major factor that determines your speed. When you run fast, it increases more or less automatically.
But as someone who likes form cues, I still find it very beneficial to focus on stride length, at least sometimes. A common tool for that is to drive the knee forward. I also like to concentrate on giving the leg that's pushing off an extra impulse with the glutes. But be careful not to overstride and don't increase stride length to a point that your cadence decreases.
Also: trying to minimize foot contact time is another good form cue for tempo efforts. Imagine having "light, springy feet and legs"
Only 1 week? Hmmm. Jacob ingebrigsten does tempo/treshhold work every other day. What do you recommend for a new runner? Who has completed a 5k. Training was 2mi at race pace everyday for a full year. No zone2. Besides the long, tempo, and easy runs, do I need anything else? Should I stop running 2 miles at race pace everyday?
I used to do tempo runs but I found it just wasn't challenging enough. Yes they are challenging while doing them, but 20-25 minutes is pretty short. The run is over before you know it. And only one per week? My body can handle a lot more effort. I felt fully recovered from a tempo run in 2 days so the "one tempo run per week" suggestion was holding me back. My new favorite workout is running about 50 minutes where each mile is faster than the previous one. It's very challenging and according to my data, it's done wonders to improve my zone 2 pace as well. Why are tempo runs supposed to be only 20 minutes or so? To prevent injury and exhaustion? What if we feel like we can do more? Would that be ok?
Do you think it’s more important to do at appropriate HR even if pace slower than suggested pace using various calculators? I presume HR better and then eventually pace will come? Otherwise if start with calculated pace could be too fast and push above lactate threshold if more tired or extreme weather etc?
Is sustain tempo pace will be the same pace as tempo interval
Tempo runs are the most nebulous runs in my opinion. I can run a 10K at about 10:15/mi. and 12 miles at 10:54/mi., so is 10:15/mi. my tempo run pace? So I just run as fast as I do for my 10K or 10 mile run for my tempo intervals?
I run 5 days a week 40 ish miles. Tuesday’s I do my tempo run 5 miles. I do tempo at like an 80% effort the entire run. Am I supposed to be going maybe a little faster for shorter times with easier recovery paces in between?
So tempo run is just once in a week right
I'm following a marathon plan that calls for a 5km tempo run 2x8 on 4'. How do I interpret this?
Wait a minute. Various channels are propagating now for years that you should spend most of your training in Z2. Now you say that a tempo run near the lactate threshold is most important. How does that fit in?
tempo tough but beneficial
Before my injury in 2022 EVERY run I did was a tempo run 😢 And I didn't do reps or anything, just ran at 90%HR for 30 minutes straight.
All pain, a little gain and then 1 year of injury.
Don't be me.
I find a lot of this confusing. What is the difference if any between threshold and tempo.
If you don't try a 60 minute all-out tempo-run, you will NEVER know the correct threshold value!? JUST DO IT!
I don't understand. If our tempo speed is the speed we can run in 1 hr consecutively, why do we need to do intervals of that speed? I mean, why not just run the full tempo run complete at that pace?
I know. It's confusing. But I think the purpose of short intervals is to minimize risk of injury and chronic fatigue. It seems like a healthy person should be able to do longer tempo sessions and feel fine the next day.
Its the speed below sprinting speed i take it?
What's the diffrence from easy run
So… my tempo runs should be the same pace as my 30min all out running pace?
I run 1 hour as a tempo run every week and try to complete it within the last tempo run training duration. Is it ok?
how many reps should you do to tempo run ?!
HR or pace better to guide your tempo run?
Asics or new balance for tempo run?
nike
@@charsiewriceisking wow after two years finally someone is replying me LOL thanks appreciate
Do you consider HIIT as a tempo?
Depends on which runs you are doing overall, but most runners at least tend to include both interval (short times in zone 5) and tempo (zone 3 to 4) in their training, then HIIT would certainly go rather into the interval category.
@@cablesandcrochet ty
Tempo tuesday for me. Hahahaha
Can I improve my tempo and endurance while smoking shisha?
Did you glitch at 0:39? Literally no idea what you said haha
More or less ubiquitous
as a new runner should my tempo run be the only run i do that day?
I would say definitely the only run that day! No more than mabye 3-4 runs per week. I made that mistake a couple of years ago and had alot of strugglea with injuries.
I'd do some light, easy running before the tempo run. For me that means 4-5k easy in heart rate Zone 2 and going straight into 30 mins of (upper) Zone 4. That's a very comfortable transition. Then I just jog a bit before cooling down.
@@RubiksTimmey so tempo run should be done once in a week right?
@@animecitizen6210 Yes, if you are well trained you could add shorter intervals as well once a week, however the tempo runs just once.
@@RubiksTimmey thanks bro, definitely gonna start my first tempo run tomorrow
❤
What the heck is your tempo pace if you can’t run for an hour at all? If you need to tempo train to build endurance, it seems like a chicken and egg problem.
If you can't run for an hour you don't need tempo runs. You need lots of zone 2 runs to build your endurance engine. Tempo runs really only work to enhance your running efficiency but forcing physical adaptations which in turn makes you faster.
I hate tempo running. Have to do this for my jogging class and I need to walk like at 10 minutes in
Then you're going too fast I guess... have you done any kind of threshold test or use a heart rate monitor?
@@cablesandcrochet I only use my smart watch since my professor recommended us to wear one when we run. I did my calculation using what my professor provided us: my threshold HR is 135 BPM, middle target HR is 160 BPM, and upper limit is 172. No science, laboratory test.
my today's tempo run for 25 minutes, my avg hr was 161.
Idk if diet plays a big part in this, but I eat a lot of energy based food for the past couple of day (mexican food today and yesterday, ribs on sunday and fried noodles on saturday with moderate drinking)
I'm also short, 5'3. Haven;t measured my weight since december which I was sitting at 163. I can tell that I lost weights since then. However, I should also be cross training. I only jog/run twice a week since this semester has been a struggle. sorry for going off topic for a bit lol
This is Shonda Martin, Can Come back
Lol
Man I can hardly run for 15 min 😅
Then dont worry about tempo or speed. Just get your base up to 5K minimum. Get to the point where you can do tempo pace for 30 mins. But even so, 10k is the best time to fully focus on tempo since youll have more base than 5k
Tempo Run, the arch enemy of polarized training :)
May i know why?
Slyfer ✅ Tempo run mean i3 zone which create lot of fatigue for less benefits compare to shorters intervals at threshold i4.
Haaa. I guess i do tempo run every day😅😅
Isn't 80-90% of your heart.rate hard? I wouldn't consider it comfortable at all!
Sounds like torture!
Thats the fun of it!
If you are 40+ an age, you should definitely not be doing anything really hard. Intervals, and Pilates type workouts are better for your body. Our recover time is too long. I understand if you’re someone that’s been doing this for life, it’s different. But your 40s are way different to you 🫶