Lower Your Race Time with
Tempo Running
Tempo running is a relatively new
concept created in the late Nineties by Jack Daniels, PhD. Even so, this
training method has quickly become standard practice for runners looking
to decrease their race times. This type of training conditions the body
to sustain intense cardiovascular activity, and builds discipline,
patience, and character.
So, what exactly is tempo training and
what is it used for? Tempo training makes a runner faster over the long
haul (half marathon and longer distances typically). It is achieved by
training just under anaerobic threshold pace for an extended period of
time. This makes the body more efficient at clearing away lactic acid
(the stuff that makes your muscles burn and extremely fatigued) and
utilizing oxygen.
Let’s start off with the easiest part
of this equation, time. How long should a tempo run be? Although there
are many variations to tempo running today, the original concept limits
a tempo run to no more than twenty minutes.
Now, on to the more technical stuff,
anaerobic threshold pace. When training at higher efforts, the body
produces lactic acid. Lactic acid is the by-product of anaerobic
(without or lack of oxygen) glucose metabolism. Anaerobic threshold pace
is the pace at which the body can no longer clear lactic acid from the
muscles fast enough, causing lactic acid build up which decreases
performance.
The most simple and clear cut
definition of anaerobic threshold pace is, 90% of maximum heart rate.
Theoretically, maximum heart rate is the maximum number of times a
person’s heart can beat in one minute. This number is different for
everyone. An easy way to calculate your maximum heart rate is to
subtract your age from 220. For example, if I am 25 years old, my
maximum heart rate is 195. 90% of my maximum heart rate is 176, which
would also be my anaerobic threshold pace or effort level. Using the
heart rate model, I would train at an effort level to get my heart rate
just below 176 bpm (170 to 175 bpm for example) for 20 minutes if I
wanted to do a tempo run.
Tracking heart rate by taking pulse
(i.e. from the neck) every so often is conceivable, but also very
inconvenient. I highly recommend using a heart rate monitor when tempo
running. They’re more accurate and allow a person to maintain form. Some
heart rate monitors can be programmed to a specific heart rate or heart
rate range, and alarm the runner when he or she has fallen below or
exceeded it. When using a heart rate monitor to do tempo runs, I usually
set it to 85% - 89% of MHR.
There are many variations to tempo
training out there today, however. This is no surprise because each
runner and each race is different and requires different strategies.
Below are a few key pointers on tempo training that I’ve learned from
talking to a number of runners with different backgrounds. Use them as
guidelines to build your own tempo runs.
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The most important part of tempo
running is to maintain a consistent pace throughout the entire
session. There should be very little or no variation between time
per mile. You must stay disciplined to not slow down. You must also
stay disciplined to not go faster than your planned pace, even if
you are able to.
-
Stride length should be longer
than normal. Stay light on your feet and make your foot transitions
as smooth and quick as possible. All the while, stay relaxed. Take
long, deep, rhythmic breaths.
-
Although the original concept of
tempo running limits a tempo run to twenty minutes, many runners,
especially long distance runners such as marathoners, feel that this
is not enough training for the distances they cover. I personally
disagree because twenty minutes at just under anaerobic threshold is
a vigorous workout that pushes the threshold up a little more each
time. Although the training heart rate percentage is consistent,
you’re still running faster as the ceiling rises. If not careful,
exceeding 20 minutes increases risk for injuries. However, I do
appreciate the value of training at different paces for different
lengths of time because it trains the runner how and when to rev up
or shift down. I have found that many tempo training programs
consist of 20-60 minute sessions done once a week, every 1-3 weeks.
-
Beginners may not be able to run
for 20 minutes at tempo pace, simply because their bodies are not
conditioned enough to maintain it. In this case, they’ll have to
start small. For example, I had to start with 5 minutes my first
week, then increase that time by 1-2 minutes every 1-2 weeks.
However, with due diligence I was able to reach the minimum 20
minutes in a few months. Consider
interval running, a form of speed training that alternates
through cycles of high intensity running and low intensity running.
It appeals to many runners because it is both physically and
psychologically less demanding, but still serves as an excellent
stepping stone to sustainable tempo running.
-
For those who prefer not to use
heart rate monitors, they will have to use different methods of
gauge. Below are some of the common ways runners define tempo pace.
-
15-30 seconds slower than 10K
race pace.
-
30-45 seconds slower than 5K
race pace.
-
One minute slower than one mile
race pace.
-
Many marathoners find that
tempo training is typically one hour at 15K (9.3 miles) to half marathon
(13.1 miles) pace. Half marathoners to 15K-ers tend to train for one
hour at 10K pace for one hour once a week, every 1-2 weeks.
-
Although tempo running is designed
to address longer races, many runners that I’ve spoke to use it for
a variety of distances. Here are the typical tempo workouts in
distance that many runners do on a weekly or bi-weekly basis.
-
3 miles if you want to decrease
5K race times.
-
4-6 miles if you want to
decrease 10K race times.
-
6-8 miles if you want to
decrease half-marathon times.
-
8-10 miles if you want to
decrease marathon times.
-
A simpler approach many runners
use is run only one quarter to one half of the race distance at
actual race pace once per week, every 1-4 weeks. They usually
replace their weekly slow long runs with this type of tempo run.
-
Tempo running is often approached
informally. Find a difficult but controllable and comfortable pace
and stick with it as long as you can. You should be heaving but not
gasping for air. A friend of mine likes to keep counting to ten at a
consistent speed, keeping his footsteps in sync with each second.
Alternatively, take an mp3 player and run to the beat of your
favorite tunes.
-
Always warm up for 5-10 minutes at
slow to regular pace before you hit your tempo pace as there is an
increased risk of injuries when running at higher speeds.
-
If you don’t have a heart rate
monitor or speed-distance monitor, you’ll have to map out your
course in advance and identify mile markers (or better yet, half
mile markers). Road Runner Sports has a cool tool that will allow
you to plot your route on an interactive map. You can access it by
visiting
www.roadrunnersports.com/traininglog. Alternatively, you can use
a regulation track at your local high school, university, or fitness
center. Four laps equals one mile. Take a basic stopwatch with you
so you can stay on pace. Another good alternative is by using a
treadmill. Boring, but simple and accurate because you can program
the treadmill to challenge you at different speeds, times, inclines,
and heart rates (the more sophisticated ones that work with heart
rate transmitters).
- Never go
too hard. The purpose of tempo running is to make you faster over
longer distances, not to make you a speed demon of shorter
distances. For one thing, running above lactate threshold improves
short distance speed (i.e. sprinting), not long distance endurance.
Secondly, you can never maintain a pace above lactate threshold for
very long. It’s physiologically impossible because lactic acid will
eventually build in excess and stop you in your tracks. Lastly, you
won’t be able to find a good rhythmic pace when you run above
lactate threshold. Muscles become too fatigued, which makes your
form sluggish and breathing inconsistent.
Helpful Links
Homepage of eRunningTips.com
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Beginners Running Guide
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Interval Running Guide
Tempo Running
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