When I first got into running I found all the terminology incredibly confusing, it was like a foreign language to me, so if you're just starting your running journey, or looking to start taking things a bit more seriously, over the next few posts I'll break down some of the terms you might expect to see mentioned in the running space, or in our LIFT RUN DAD programme, so that when they do pop up you know exactly what they are, and why you're doing them.
So, what is a tempo run?
Tempo Runs, (also referred to as threshold runs), are a training technique designed to increase your anaerobic threshold, which can help you run faster for longer. This is achieved when your body adapts to performing at higher intensities, this might be a longer distance, or a faster pace.
Essentially your level of cardiovascular fitness will limit how far, or how hard you can run. If you're tiring easily, its a sign that either your muscles aren't getting the oxygen they need, or your body isn't clearing lactic acid efficiently.
What is Lactic Acid?
Lactic acid, a metabolic by-product, created during intense training in the anaerobic heart rate zone, where the body operates without oxygen, unlike aerobic running where oxygen aids energy conversion.
When your heart rate reaches 80 percent or more of its maximum, your energy systems switch gears. Instead of relying on oxygen, your body taps into glycogen for quick ATP energy through a process called glycolysis, leading to the creation of lactic acid as a byproduct of this glycolysis.
The closer you push to your anaerobic threshold, the more lactic acid your muscles produce, this is then broken down into lactate which enters your bloodstream. Although anaerobic energy production is short-lived (usually one to three minutes), the rapid accumulation of lactic acid during this time can hinder your performance.
Why Is Too Much Lactic Acid Bad?
Lactic acid often gets a bad reputation, but it plays a crucial role in helping your body generate energy without relying on oxygen—it's a necessary by-product of intense workouts. However, an excessive build-up of lactic acid can pose problems.
When lactic acid accumulates, it creates muscle acidity, a condition known as acidosis. This acidity slows down energy production and results in that familiar soreness and burning sensation in your muscles. Oddly enough, this discomfort is your body's way of regulating exertion. The fitter you are, the more effectively your body can clear lactate—a bit like a green light indicating you can handle a higher-intensity workout.
So, how can you enhance your body's ability to clear lactate efficiently, preventing muscle acidity and preserving your performance? One effective method is through lactate clearance training, with Tempo Runs being a prime example.
What Are Tempo Runs?
Tempo Runs are a challenging form of continuous running that demands sustained effort. Unlike a leisurely jog, this workout pushes your body, elevating your heart rate and putting your endurance to the test. During Tempo Runs, you'll run faster than your usual pace, but for a shorter duration.
This workout stands apart from interval training where you stop and start in repetitions. With Tempo Runs, you keep running without breaks for a duration ranging from 20 to 30 minutes. It's not meant to be easy; you should feel the fatigue setting in. This type of training is often referred to as threshold training, where you're pushing yourself to run at a faster pace.
Tempo Runs derive their name from the pace at which you run. This pace varies for each individual, making this training technique highly personalised. It's tailored to your current running abilities and adjusts as you progress. Many runners appreciate this customised approach, finding motivation in tracking their own advancement.
Finding Your Tempo Pace
Determining your tempo pace is most accurately calculated in a lab setting, but you can also calculate it really easily by using this calculator.
To give you a reference point, a tempo pace generally falls about 30 seconds slower (per mile) than your 5K race pace. For seasoned runners, it tends to be slightly quicker than your half-marathon pace.
Tempo Run Workout
Once you've determined your tempo pace, engage in a continuous run lasting 20 to 30 minutes. During this period, you'll be operating at around 85 to 90 percent of your maximum heart rate or 80 to 90 percent of your VO2 max.
This intense anaerobic effort triggers a surge in lactic acid, encouraging your body to clear it more efficiently and adapt to higher exercise intensities. As race day approaches, your body becomes accustomed to functioning near its anaerobic threshold. This adaptation enhances your performance, allowing you to maintain a faster pace for extended periods.
Benefits of Tempo Runs:
Enhanced Lactate Clearance: Tempo workouts optimise lactate clearance by intentionally increasing lactic acid production. This process trains your muscles to efficiently clear lactic acid, preventing heaviness and fatigue in your legs after exercise. Similar to how aerobic exercise benefits your heart, training at your lactate threshold helps your muscles practice clearing lactic acid build-up. Improved efficiency means your muscles can endure longer, work harder, and build endurance, enhancing overall performance.
Improved Cardiovascular Fitness: Inadequate cardiovascular fitness forces your heart to work harder, leading to a quick rise in heart rate during exercise. This rapid increase moves you away from your aerobic threshold and closer to your anaerobic threshold. However, sustaining 90 percent of your Heart Rate Max (HRM) for an extended period is challenging. Integrating tempo workouts into your training plan helps develop cardiovascular fitness rapidly. It enhances crucial factors such as VO2 max, cardiac output, and endurance, ensuring your heart and muscles work harmoniously during intense workouts.
Boosted Race Day Speed: A pivotal study, published in the European Journal of Applied Physiology and Occupational Physiology, highlighted the effectiveness of running at tempo pace, which they referred to as the onset of blood lactate accumulation (OBLA), in increasing race-day speed. In this study, runners engaged in 20-minute runs at OBLA pace once a week for 14 weeks. The results were remarkable—a 4 percent decrease in average OBLA paces. This signifies reduced lactic acid accumulation, enabling runners to sustain faster speeds for extended periods. For instance, a half-marathon runner completing the race in an hour could potentially achieve a time of about 57 minutes with similar improvements.
With their targeted approach to lactic acid management and cardiovascular enhancement, tempo runs prove invaluable in enhancing endurance, speed, and overall race-day performance.
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