Tempo run

Track workouts. What are they? A lot of vocabulary is thrown around in running. One of the most ingratiating is "speed work" but whenever I hear it casually used by a runner I know they don't really have a clue what they are talking about. For them, it is anytime they go to the track. For us, track workouts have a few very nuanced components.

One major issue is accountability of pacing. The idea is to run an even intensity, and this means an even pace if there aren't any barriers such as wind. A second issue is rest in comparison to the bout that was just run. This means for some workouts there is very little rest in comparison to what was just run. For other workouts there is, approximately, an even amount of rest-time to run-time. Finally for another type of workout there is much more rest-time than time just ran.

Anaerobic threshold, or tempo, running is the pace correlating to what an athlete could do for 40-60 minutes in an ideal racing situation. Like all the workouts, the key to it is an even intensity; one of calculated measured pacing. To run faster is just as detrimental as to run slower. For some runners this is 10k pace, while for others it is just quicker than their half marathon pace. This can be done in a solid 20-40 minute tempo run, or can be done in "cruise intervals" or 3-15min blocks with roughly one minute rest for each 5 min just ran. SO 3 x 7min Tempo would have roughly 90 seconds rest in between.

The bare minimum is 20 minutes total with an upper limit of 40 minutes total. A 20 minute tempo run might seem daunting, or even 4 or 5 by 5 minute tempo with one minute rest in between. However, once acclimation is acquired to this pacing the true benefits of this training is gained. It gives you confidence in performance, and a real belief in the strength of your legs. Most importantly it can replace a long run, with much more race specific training and none of the repetitive-motion-injury associated with running long. I know I am reiterating but the key, once again, is even-pacing. If you can understand that... then temptastic!