Tempo runs: Preparing mentally and physically for race day

Introduction

Tempo runs. There’s no getting around it, the sustained hard effort hurts. But, getting them right and practicing them does help prepare you for hard efforts required when it counts – race day.

This blog post will delve into what a tempo run session is, why it is crucial for runners, how to execute them effectively, their benefits, and provide a practical example to help you get started.

What is a Tempo Run Session?

A tempo run is a type of workout that aims to improve a runner's lactate threshold—the point at which lactic acid builds up in the muscles faster than the body can remove it. During a tempo run, the runner maintains a steady pace at or near their lactate threshold, a challenging intensity that is sustainable for an extended period. The goal is to improve the body's ability to buffer lactic acid, thereby delaying fatigue during longer and faster runs.

Example of a Tempo Run Session

Warm-up: 10 minutes of light jogging, followed by dynamic stretches. Read more about a RAMP warm up and what exercises to do as part of your warm up routine.

20 minutes at your tempo pace (80-90% of maximum effort).

Cooldown: 10 minutes of easy jogging, followed by static stretching. Read more about the importance of a cool down, and what stretches to incorporate.

Importance of Tempo Run Sessions

1. Enhances Anaerobic Threshold: Tempo runs improve the body's capacity to utilize oxygen efficiently, increasing the threshold at which it can perform without accumulating excess lactic acid.

2. Speed and Endurance: By training at a higher intensity than typical easy runs, tempo runs help build speed and endurance, making it easier to maintain a faster pace during races.

3. Mental Toughness: Tempo runs demand focus and discipline to sustain a challenging pace, bolstering mental resilience on race day.

How to Do a Tempo Run Session?

1. Warm-Up: Begin with a dynamic RAMP warm-up to get the muscles and joints primed and ready for the intensity of the workout. This is a crucial first step. Not only will forgoing this lead to potential injuries, it also helps prepare the body for the demand on it and will help you run faster for longer.

2. Pace Selection: Your tempo run pace should be comfortably hard, around 80-90% of your maximum effort or race pace. Make sure to choose this carefully – don’t use your 5km PB as a guide if you’re now training for a marathon, and vice versa!

3. Execution: Start with a 10 minute easy jog, then transition into the tempo segment. Maintain the target pace for the specified duration, usually between 20 to 40 minutes. Finish with a 10 minute cool-down jog.

4. Breathing and Form: Focus on controlled breathing and proper running form throughout the run. Avoid slouching or overstriding.

5. Frequency: Incorporate one or two tempo sessions into your weekly training routine, allowing adequate recovery between sessions.

How Do Tempo Runs Help Runners Improve?

1. Aerobic Capacity: Tempo runs improve the efficiency of oxygen consumption, enhancing your aerobic capacity and enabling you to sustain faster paces for longer periods.

2. Muscle Adaptation: Running at threshold pace encourages the body to adapt by increasing the number of capillaries and mitochondria in muscles, improving oxygen delivery and energy production.

3. Fat Utilization: Tempo runs stimulate fat burning, preserving glycogen stores for longer runs and races.

4. Racing Confidence: Regular tempo sessions instill confidence in your ability to maintain a challenging pace, leading to better race-day performance.

Optimal Distance for Tempo Runs

The ideal distance for a tempo run depends on your fitness level and training goals. For beginners, starting with shorter tempo runs of 2-3 miles is advisable. Intermediate runners can aim for 4-6 miles, while more advanced athletes might perform tempo runs ranging from 6-10 miles or more.

Benefits of Tempo Run Sessions

1. Performance Improvement: Tempo runs effectively bridge the gap between easy runs and high-intensity intervals, leading to enhanced race performances.

2. Time Efficiency: In comparison to traditional high-intensity workouts, tempo runs provide substantial benefits in less time.

3. Injury Prevention: Tempo runs, being less intense than all-out sprints, put less strain on the body, reducing the risk of injury. Be careful, though. They still demand a great deal from the body and should be respected by allowing the body to properly recover before running another hard effort.

4. Versatility: Tempo runs can be adapted for various distances, making them suitable for any race distance.

Conclusion

Tempo run sessions are a fundamental aspect of any runner's training routine, offering a myriad of benefits that directly translate to improved performance. By consistently incorporating tempo runs into your program, you can boost aerobic capacity, enhance speed and endurance, and develop the mental fortitude required for successful race-day performances. Remember to gradually increase the intensity and duration of your tempo runs to ensure progress while minimizing the risk of injury. Happy running!