Forms of Running Trainings
Tempo training is a form of running training that focuses on running at a steady pace for an extended period of time. The purpose of tempo training is to increase the runner's lactate threshold, which is the point at which the body starts producing lactic acid faster than it can be removed. By increasing the lactate threshold, runners can run faster for longer periods of time without feeling as much fatigue.
During tempo training, runners typically run at a pace that is about 25-30 seconds slower than their 5K race pace. The duration of the run can vary, but it typically ranges from 20 to 40 minutes. The pace should be challenging but sustainable, and runners should be able to maintain it consistently throughout the entire run.
Tempo runs can be incorporated into a runner's training program once or twice a week, depending on their goals and fitness level. It is important to gradually increase the duration and intensity of tempo runs over time to avoid injury and burnout.
An example of a tempo run would be a 30-minute run at a pace that is 25 seconds slower than a runner's 5K race pace. Another example could be a 40-minute run at a pace that is 30 seconds slower than a runner's 5K race pace.
Overall, tempo training is a valuable form of running training that can help runners improve their speed and endurance. By incorporating tempo runs into their training program, runners can increase their lactate threshold and run faster for longer periods of time without feeling as much fatigue.
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