Workout Wednesday!

As part of now customary Workout Wednesday, I'll be sharing a workout with you!

This Wednesday's workout is.....

Tempo Runs!

A tempo run, also known as a lactate threshold run, or simply a threshold run is a vital part of any weekly running routine. It not only trains you to sustain a constant speed over a certain distance or time, but it also drastically improves your running endurance. It is an incredibly important component of your training, especially if you are training for a 10Km or a half or full marathon. You cannot simply rely on speed work to enhance your running, because tempo runs have their own unique benefits.

Tempo running increases what is called our metabolic fitness, or the ability for our bodies to use the oxygen delivered to our muscles in an efficient and correct manner. The science of a tempo run is improving the lactate threshold, or the amount of lactic acid that is used by the muscles, in turn avoiding fatigue for longer periods of time. The more running you do, the more well trained you will be, and thus the higher your lactate threshold will be :D

When running a tempo run, or a lactate threshold run, it is most beneficial if your run is at least 20 minutes in length, and if you are running at about 80-85% of your maximum aerobic capacity. It isn't something that I can really put a definite number on, because a tempo run differs depending on who you are and what abilities you have. It is important to also include a warm-up and cool-down, preceding and following your actual workout. For example:

1. 10 minute slow warm-up
2. 20-25 minutes at 80-85% of your maximum aerobic capacity
3. 10 minute slow cool-down

As I said before, tempo running should be part of any running routine, and done once, if not twice (I do two; Tuesday a 5km run, and Saturday a longer one, distance depending on how I feel). There is one more important piece of information about tempo runs; it is not a run in which you absolutely kill yourself, it is a run in which you maintain a steady, planned pace. It is often described as 'JUST OVER EASY'. Not doing a tempo run correctly, for example, by running out to hard, will just compromise the benefits of the tempo run.

GaM.