"A pace you could run at for an hour" Bold of you to assume I can run for a straight hour

Been following Hansons beginner plan. Luke has us doing 10 miles at gmp with 1 mi. warmup & cooldown. Plus 1 day intervals & 1 long run weekly. Other days are zone 2 runs, 5 - 8 miles with 1 rest day. Amazing thing is I've actually been able to do it without injury. Just started running 2 years ago at age 60 btw.

Hair looks great

Dr. Jack Daniels basically did all the research and calculated the pace charts in the 80's for aerobic, tempo, and repetition running. His book, The Running Formula is a must-read if you want to know why you should run certain paces. I have used his book for over 15 years and I still learn something new from the book when I reread and apply it. His pace charts are very helpful.

Tempo/threshold training is literally the holy grail of distance running... you get maximal aerobic benefit if you are running within your proper range

I run a lot of “Tempo Runs” and didn’t realize it. I like to run my 7 mile course and what I would do is, get a little burn going in my chest and I would try to keep that same little burn regardless of the distance or incline. I would run the whole course with that same little burning feeling and I would finish with a good kick for about the last 200 yards or so. That feeling is awesome. Thanks For Posting.

Great video Jason. Tempo training is very important. I usually do sandwich tempo runs every week. For example, 3K warm up 6K tempo and 3K cool down. Sometime I do negative split tempo runs e.i. 6K slow followed by 6K fast tempo.

Thank you for your time & all interesting information you tell us. Be well

I did a tempo run this morning of 3km steady, 4km tempo, 3km steady. First tempo run in 6 weeks because of lockdown!

My tempo-run starts with ~10-15 min easy warmup run. Then after some stretching, the real exercise begin. 2*20 min at ~threshold-pace with 3 minutes of rest in between. Sweet!

Thanks for the informative video! Now know how to do my Tempo run!

Grate explanations, well done!

I went for a 20min tempo run yesterday, it was raining really hard, so It was a bit cold and I went way too fast. I was basically completely exhausted in the end :D. I still hope it was a good training stimulus...

I like to add tempo miles in 10+ mile longer runs. Like 1 mile every third mile or a 4 miles continous stretch in the middle or at the end of the run. Depends on how feeling for the day.

My tempo runs are all 10 miles. They have a build to them where the easiest has 2.5 miles of tempo pace mixed in, to the hardest which has 8 miles of tempo. All the others add 1/2 mile of tempo and have a variety of interval lengths; some a little less recovery, some a little more. It’s a weekly staple and fits nicely in a training plan of any length.

I like the advice "get comfortable with being uncomfortable". I am often injured so insead of shorter faster intervals I use longer slower tempo runs, say 30 minutes. But there is one trap: I try to run it such that after 30min i feel quite tired - so running another 10mins will be almost impossible. But running slower than that it means I will percieve first 20min quite comfortable and only last 10mins I will feel little uncomfortable and the training will not have its quality....

20 mins at 25-30 seconds slower than current 5k pace is a favorite. I also like doing 40-60 mins at marathon pace +/- 5 secs per mile, which tends to be about 60 secs slower than 5k pace. It's not a true tempo/threshold run physiologically because the pace is slower and lactate isn't so much the issue, but I find it to be really helpful for mental toughness and pacing discipline.

It’s such a fine line.....on my 5k I can run at 5:55 mile pace but take 5 seconds off that per mile and my lactate builds quickly. I’m 45

Tried a 30 min tempo… almost died at the end. Got some aerobic and VO2MAX benefits so pretty proud of my body

This helped soooo very much!!

Hi Jason, here is what I did for my last tempo run: 3x 3km at tempo pace followed by 3 minutes recuperation (trinity). I have trouble finding out my tempo pace because I am in a period of rapid progression. I just started running 1 year ago at 7mn/km or 7'20''/km and now during this last tempo run I was at 4'35''/km so I do not really know where I stand.

Depends on what I'm training for. If training for a 5K/10K, I'll do 1 or 2 mi reps or a 20 min (~3 mi for me) tempo run at true threshold pace. For half marathon I do 5 mi at half marathon pace or progress from marathon pace to true threshold pace. Finally, for marathon I tend to do longer tempo runs (8-10 mi) at marathon pace.

Great help

I have been doing tempo intervals; like 3' on (10k pacing) with 60 seconds recovery x 4-6, on rolling hills every 10-12 days. Just keeping the fitness. Longer tempo runs seem to require a lot longer recovery for me and I don't seem to get any more benefit. (Grand Masters runner 45-50mpw)

Great information, thank you.

Hello. Hopefully you still review comments on old videos like this one. I’m new to running and just trying to absorb as much content and knowledge as possible. Your style of videos has been the easiest to understand and to watch and digest. My question is I’ve heard from a running friend that he calculates his tempo by adding roughly 30seconds to his most recent 5km min/mi pace. So for me I ran an average of 7:10min/mi for my last 5 km, should I add 30 seconds to that and see how I feel on a tempo run?

I have a question… If I’m base training, how do I incorporate core work and strength/weights training into my weekly runs? Currently have one long run and one basic speed-ish run a week. I would really love to strength train 3x a week and do core 3x a week, I just don’t know the best time to do them to avoid injury and maximize my workouts. Thanks!

My tempo is 10 mins warm up then 20mins or 30mins of tempo effort. My pace chart looks like a bell curve, with the middle being the fastest just shy of 10k pace.

I thought tempo was below threshold in terms of difficulty.

Great vid, i just did a 22k at Tempo HR straight through, did i basically just waste a tempo or would i stil reap benefits? would i have been better breaking run up into different pacing? ran HM at 1:45:00 with HR between 165-170bpm, does that look ok? im 39min 10k for perspective, just trying to improve Tempo as seems my most weakest type

my goal pace is 5:38min/km for half marathon. should my tempo run pace be faster than this or slightly slower than this? currently i have been training 3km easy, than 4-5 km tempo run (this distance increases every week) follow by 2km cool down easy jog. My stamina seems okay but i seem to have an issue with my legs (either quads/ hamstrings/ itband or shin splints) every time i tried to increase pace. Could you please help advise me?

My favorite tempo run is 6x1k @3.30/km, thanks for your information, im waiting for your next great videos

my plan defines tempo pace as: mile time trial time + 33 = 5k pace | 5k pace + 30-40seconds = Tempo Run pace

1) LR with last 5k at tempo 2) 2x3 mile @tempo w/2 wu, 2 cd 3) Longer tempos (i.e. 40 min. continuous, flat and/or with hills

My go to Tempo work is 2 X or 3 X 10 minutes at a pace slightly faster than my 10K pace w/ 3 minutes recovery

I just have more of a question where maybe you can help. I am trying to get my two mile time down for the military. Which, I feel like does not translate well to the civilian world (IE collegiate running, people training for half/full marathons) because the two mile is not really a thing other than the military. Another thing is I know a lot of times you train for something like this you want to ramp up mileage and then start backing off mileage as you get closer to race day. In the military there is not really a set time for when you will actually do a two mile sprint. So far my running has been intervals, easy run, fartlek or tempo run, and a long slow distance run. Do you think this is a good general base for this type of training?

Humm, is quite confusing in the video also… Physiotherapy specialized on cardiovascular rehabilitation, and runner since 20 years, I think can aport some clarity. Tempo is a type of training which was discovered that improves lactate reuse and increase resilience to fatigue in sports or mild intensity efforts. Essentially by augmenting second lactate threshold (LT2) Since lactate threshold is impossible to achieve exactly (is a threshold, not a pace), research on athletes found that running SLOWER than lactate threshold improves that metabolic performance. As medical drugs, in athletics the minimal dose to achieve the desired effect is the best. In practice this can only be determined by laboratory lactate test, but not very accessible to all people. Fortunately today there are more and more laboratories where we can make it by 150€ or something around. Without or with the test, tempo runs have a variable speed: my threshold (jan 2024) is on 5:00 min/km in the lab. I run Tempos between 5:15 and 5:30 min/ km to not surpass the threshold. For many people (not me, I don’t run marathons) this is just a bit faster than marathon pace or marathon pace itself. Slow runners as me, we are more far from threshold if we use marathon pace, elite runners are just below threshold. Nevertheless it works quite good for slow runners or fastest ones to have an eye on the marathon predicted pace which you can find in numerous pace calculators. Don’t go too fast than that because you will have no added benefits but increase the risk of injuries and fatigue for other running sessions during the week. Also if you’re running in good weather conditions, have well slept and not trained hard last day, you can take a good reference starting your tempo at 80% of your MHR and not go over 85% MHR at the end of the tempo run. On average, of course this depends on different studies, 80-85 % of your maximum heart rate is above the first lactate threshold (you are increasing blood lactate) but under your second lactate threshold (you’re not increasing blood lactate faster than your metabolism can clear and controlling pH blood levels) Sorry if this was too long, hope I help someone! Thanks for your video!!! 😊

Any tips on running safety on mountain trails vis a vis mountain lions & bears?

WHAT KIND OF WORKOUT SHOULD FOLLOW SOLID TEMPO WORKOUT? SHOULD IT BE A REST DAY OR AN EASY RUN DAY OR LONG RUN? THANK YOU

I love it

Favorite tempo workouts: 6-8 x 800m @ 75-85% HR. 2-3:00 recovery. 4-6 x 1k @ 70-80% HR. 3-3:30 recovery

Hi! 1st I wanted to say I love your videos, but I was wondering is 6x800m at threshold pace with 1 minute recovery a decent workout for base phase ?

i do surges 3-4 min each on a 6mile run toward the end my legs are shot! Am i going over the threshold ? is this means i wasted my workout?

Hey Jason - I usually do a continuous 20 minute tempo once a week. It’s one of my favorite workouts. Question - should you try to even split that pace? I typically to negative split while still not going anaerobic. Thanks !!

Thanks coach! I often wonder how temperature affects all the different runs? Should the tempo pace be slower when running is heat? Its harder to rin at the same intensity in heat?

Hi May I know what is difference between Tempo and Threshold running. And also what is the meaning of Fartlek Running, please?

If I was to extrapolate your description to HR zones, it sound as though Tempo pace corresponds to the top end of zone 3 (as in just before the lactate threshold kicks in). Would you agree?

What is the difference between a tempo workout and an interval workout? When should these kinds of workouts be incorporated into a training routine? I've never really understood their physiological purpose; how are these kinds of stimuli different from simply running more or increasing running mileage?

Hey Jason. Would a 5k TT be a Tempo run? If so, is it okay to do it once a week?

Can anyone explain why when I have not built up a large enough base, running a tempo my lungs hurt more than I feel the lactic. Could it be that my body has retained the ability to flush lactic acid out better than my cells’ ability to work efficiently?

Come back newbie here. I'm excited to start 200 intervals at our weekly track workout. Had been doing strides. Are 200 intervals "tempo" runs? I was doing strides, 5 sets of 2. Stepping up to the 200 and am planning on walking in between. I see recommendations of doing 10 and am pretty sure I can only handle 5 to start... advice for someone coming back to running? tia!

I like running 1 mile or 2. mile repeats with rest in between. Rest interval about 5 minutes.

Can I come to your place and be trained by you?😀

Kinda cool taking running tips from Lord Voldemort's little brother 2:20

@2:15 prepare for ear bleeding beep if you’re wearing headphones

Get on with it

400s 🤮

1k repeat with a 1:30 minute walk recovery? Say 5 reps ?