Marathon Tempo Runs

Daniels' Running Formulaby Dr. Jack Daniels is a very good book and a work that I often refer to personally. Dr. Daniel's has stated that, "Tempo running is one of the most productive types of training that distance runners can do. Training at this pace helps runners avoid over training and yields more satisfying workouts and better consistency." Coach Joe I. Vigil, Ph.D., coach, of Athens Olympic marathon medalist Deena Kastor and Meb Keflezighi wrote, "Volume runs, when combined with a regular diet of tempo runs, are the single most important workout for the development of the distance component."

The purpose of a tempo run is to stress lactate clearance, not to overstress it.

Tempo runs will increase anaerobic threshold the point at which lactic acid starts to accumulate in your muscles. The ability to run at the highest possible percentage of a runner's Vo2 max for a longer time is the result of tempo work. Tempo runs have excellent results when utilized as a training tool over a long period of time. Tempo runs train your body to better utilize the oxygen delivered to it.

Kenyans are great distance runners and their training revolves around tempo work. Everyone needs regular and consistent tempo work when training for the half and full marathon.

There are different types of tempo or lactate threshold training. One long continuous run at lactate pace, and lactate threshold intervals that can be two or more repetitions of 5 minutes to 2 miles at lactate threshold pace with 2 or 3 minutes recovery between reps. Both of these types are a good way to prepare runners who want to compete in shorter races. For marathoners, the long continuous tempo run is preferable to lactate threshold intervals. Tempo runs simulate the marathon more closely.

During tempo runs, run hard enough so that lactate is just starting to accumulate in the blood. During these workouts, the more time you spend at your lactate threshold pace, the greater the stimulus for improvement.

First things', first, knowing the body's lactate threshold is necessary in tempo run training. The most accurate way is to be tested at the track or in a sport physiology lab. During a lactate threshold test, run for several minutes at progressively faster speeds until the lactate concentration increases markedly, the lactate concentration in your blood is tested after several minutes at each speed by pricking and analyzing a couple of drops of blood. By graphing blood lactate concentration at various running speeds, the tester can tell the pace and heart rate that coincide with lactate threshold.

A test of that sort is expensive and out of reach for most, but there are other less technical ways to estimate lactate threshold. For half and full marathoners lactate threshold pace is very similar to race pace for 15K to half marathon. For example, if you have run a 15K in 1:19:32 your lactate threshold (tempo) pace would be 8:32 per mile. That would be the fast end. The runner can pad that by 10 seconds for the slow end so, the tempo pace range would be 8:42/8:32.

Heart rate also can be used to estimate a runner's lactate threshold. Lactate threshold typically occurs at 80 to 90% of the maximum heart rate, or 76 to 88% of heart rate reserve in well-trained runners.

Once the runners lactate threshold is determined, training must commence. A narrow pace range is necessary when doing tempo runs but keep in mind that the longer the distance the slower the pace will be. When I say a narrow pace range is necessary, I mean it should not vary more than 10 seconds from the pace determined to use during the run. It's also important to run the tempo runs at an even pace. I usually aim for the middle of the pace range and hold it as close as possible.

Dr. Daniels, in his book that I mentioned earlier, has a very useful table showing how much a runner should decrease the pace as the length of the run increases. For example, a tempo pace may be 9:07 for a 20 minute run but if a 60 minute run is slated then the pace should slow by 39 seconds or 9:46 pace.

Dr. Daniels even recommends doing tempo runs on a treadmill so you can keep the pace steady and even. Keep in mind that an accurate treadmill is necessary - some are not trustworthy.

The track is another good place for tempo run training but keep in mind here, a track is measured in meters so if the tempo training is in miles adjustments are necessary. I normally do my tempo runs on a flat stretch of road and do just find. Pick a nice flat road so as to keep a steady even pace, that is key.

Remember also for marathoners, the more time spent at lactate threshold the better but increase the time or distance gradually to avoid injury.

As mentioned before there are different ways to do tempo training that include intervals but the continuous run for an increasingly longer distance or time over the training cycle has proven improvement for the half and full marathoner. If interval training is preferable to continuous and good results are evident, then stick with what works. I sometimes mix in some tempo interval workouts to mix things up a little but the vast majority is the long continuous run. Tempo intervals can be a good way to transition into the continuous tempo runs.

Tempo runs should be 3 to 4 miles or 20 to 25 minutes to start with and for the less experienced runner and up to 7 or 8 miles or 1 hour or more for the more experienced runner.

Even though you should include some Vo2 max workouts in your marathon training, tempo runs should be your focus along with volume of weekly miles and long runs.

If weekly tempo runs are part of the runner's training that will stress but not over stress the lactate threshold - and this done by using the correct pace for the runner's ability - good results will be realized.

Enjoy every step,

Al