Improving Race Pace with The Race Pace Tempo Run.
This is a Conditioning Session idea for Distance Runners looking to improve or maintain their Race Pace.
This style of training wouldn’t be recommended for new or beginner runners who should focus their attention on Aerobic Endurance (Something I will blog about at a later stage)
So what is a Tempo Run?
The Tempo run is designed to get you out of your “comfort zone” (The Comfortable Pace that you want to run at) and into the “Anaerobic Training Zone” (That Scary Place where you wonder why you took up running at all). A Tempo Run is basically done by mixing Harder Efforts of running with Easier Efforts, spending time at higher intensities and then returing to a lower intensity with an easier effort for recovery. During the Tempo Run you are looking to work at 80% – 92% of Max Heart Rate in intervals of 15 – 30 mins or even longer depending on the event you are training for. The Tempo Run plays an important part in improving Anaerobic Endurance and your Fatigue Resistance (How you cope with The Build up of Lactic Acid). There are many different versions of the Tempo Run. Here is the one I did during the week as part of my training for my next race (which is a 10 Mile Event).
I like the Tempo Interval Style of Training, working with Ratios.
The Goal of The Session was to spend 4 Miles at 10 Mile Race Pace which for me is 7:15 – 7:20 minute miles.
I used a Work:Rest Ratio of 2:1
Rest was my Comfortable Pace (Steady State) which for me is 8:15 Minute Miles.
So that all sounds complicated but the session itself is easy to understand but it is hard to do. All you need to do is figure out the paces that suit you. It doesn’t matter what your pace is as long as you are working at above 80% of YOUR Max Heart Rate so figure out YOUR desired Race Pace and YOUR Comfortable Pace. I’m just including my times to illustrate how the session works, you don’t have to run at this pace as it will be too hard for some and too easy for others.
THE SESSION
Mile 1: Comfortable Pace @ 8:15 Min Miles
Mile 2 :Tempo Pace @ 7:15 Min Miles
Mile 3: Tempo Pace @ 7:15 Min Miles
Mile 4: RECOVERY PACE @ 8:15 Min Miles
Mile 5: Tempo Pace @ 7:15 Min Miles
Mile 6: Tempo Pace @7:15 Min Miles.
Total 6 Miles with 4 miles at Target Race Pace of 7:15 min miles.
I have included my time splits in this picture so you can see exactly what I did.
I’ve also included My Heart Rate Graph which shows how my Heart Rate increased as the session goes on and drops as I ran my recovery mile and then continues to climb as I complete the session.
My Heart Rate Average for this session was 84% of my Max Heart Rate which is right where I needed it to be. Above 80% of Max Heart Rate.
Of course this session will need to be progressed as I get closer to my Target Event because I am only spending 4 miles at race pace. I will gradually increase this to 6 miles and then 8 miles @ Race Pace by increasing the Work:Rest Ratios from 2:1 to 3:1 and finally to 4:1. So my final session in preparation for my 10 Mile Race would be:
1 Mile: Easy
4 Miles @ Race Pace x 2
The session will be a total of 10 miles with 8 miles spent at Race Pace. This type of session should be done ONCE 2 weeks before the Target Race to give yourself plenty of time to rest and recover for the big day.
A Tempo Run should be included in your training plan Once a week.
Hope this was interesting. As I said earlier there are any different forms of Tempo Runs, this Interval style Tempo Run is the style I’m experimenting with at the moment.
I will be sharing a lot more session ideas over the coming weeks. I would love any feedback from regular runners on what they think of my training ideas.
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