Why Every Runners Needs Tempo Workouts

Why Every Runners Needs Tempo Workouts | Strength Running

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Tempo runs are one of the most valuable workouts for endurance runners. They help you buffer lactate, use it more efficiently as fuel, and increase the pace that you can run aerobically.
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Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the host of the award-winning Strength Running Podcast. He's the 2017 Men's Running Magazine's Influencer of the Year and his work has appeared in Runner's World, Health Magazine, The Washington Post, Lifehacker, and other major media.
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Пікірлер: 37

@joelgriffitts1385 10 ай бұрын

Jason--Just saw you featured in the NYTimes. Congrats!

@StrengthRunning 10 ай бұрын

Why thank you! :)

@lisinbondi1240 10 ай бұрын

Great reminder as my last 10k was disappointing and I do think it was lack of enough tempo runs. Definitely back in the plan

@franziinman4803 9 ай бұрын

love this. Literally struggling with tempo paces right now during the hot and humid summer mornings in Houston. Cannot sustain the same tempo paces and just had to slow down a little and already feeling better and able to complete the workouts a little easier. Thanks Jason

@Ben-yw8be 10 ай бұрын

The more tempo runs I do, the better times I have. It def teaches the body that strength-endurance needed for a specific race. One of my favorites for the marathon is 10-13 x 1200m @ 13.1-15k pace with a 400m recovery.

@markray7133 10 ай бұрын

Great video Jason. Always so knowledgeable and right on point. Clear explanations and easy to understand how tempo runs fit into the overall training plan picture. Thanks for sharing !!

@meseretmengistu6492 10 ай бұрын

Thanks a lot.

@Person64479 10 ай бұрын

Hey Jason, love your videos! Question, how often should I be doing tempo/lactate threshold work during Aerobic Base training?

@JasonFitzgerald 10 ай бұрын

Why thank you! Up to once per week is a good starting point. But the early weeks of base training don't need formal workouts. And you won't want to make any of the tempo runs too difficult (make them short and break them up into reps).

@gerardcommunal7561 10 ай бұрын

After 2 years of slow running I introduced 1% of tempo. I went from 35'00 to 22'45 at 5km over 18 months.

@StrengthRunning 10 ай бұрын

That's amazing. But what is "1% of tempo?"

@MsTrinichic 10 ай бұрын

that's very encouraging

@gerardcommunal7561 10 ай бұрын

@@StrengthRunning well that's when I run at around 90% of min maxima heart rate. I usually do 3x1,5km with 1 minute rest in between. I've been doing that roughly once a week since March.

@gerardcommunal7561 10 ай бұрын

@@MsTrinichic thanks a lot. At age 50 and without sport in 30 years I would never have imagine reach the 25 minutes. Now I'm looking towards sub 22.

@JasonFitzgerald 10 ай бұрын

@@gerardcommunal7561 I'm trying to understand what "1% of tempo" means. Now I'm unsure what "90% of min maxima heart rate" means. Can you explain?

@HattyDaddy1 10 ай бұрын

Question, if the tempo pace is what we can sustain for an hour. What is the purpose of doing the tempo pace for 5x5min (for example)? wouldn’t it make more sense to just run the tempo pace consistently throughout the entire run without recovery periods ? Thank you and love your videos.

@ooohsaa 3 ай бұрын

Its All about time in the desired area So 6x5mins (30mins of work) @ tempo effort with a some recovery Would probably still provide the same benefit As a 30min continuous tempo From my understanding including the rest periods makes it less taxing on the body while still providing the same stimulus. It probably also allows your body to recover quicker so that you dont go into your next run with much soreness if any. Just my thoughts But at the end of the day you do what you feel like

@theanomaly3038 4 ай бұрын

As recreational runner, tempo is the only type of run i do. Simply because its fun. easy run are boring, interval are too taxing

@washedup_adventurer 10 ай бұрын

So this used to be the go-to type of workout during my college cross-country days. But now I hear all about this zone 2 80/20 stuff. how do you square the harder effort a tempo run is with zone 2 training you talk about regularly as well?

@JasonFitzgerald 10 ай бұрын

80% of your volume should be easy. Tempo runs can be included in the other 20% of volume. Both are critical!

@Dunky80 10 ай бұрын

Done plenty of tempo run luke 30 mins, 5 x 1 mile. But doing a tempo run on a long run is horrible. I've not been able to do it.

@JasonFitzgerald 10 ай бұрын

You'll be better for it!

@Dunky80 10 ай бұрын

@JasonFitzgerald Jack daniels recommends marathon pace on long runs. But tempo/threshold just seems almost impossible. It's like doing a 10k but worse.

@JasonFitzgerald 10 ай бұрын

@@Dunky80 1. You shouldn't do MP for the entire LR. 2. You shouldn't run MP in every LR. 3. If doing tempo during a LR, it should be a shorter duration or broken into segments. 4. If it's impossible, you're doing it wrong.

@shawnarnold6384 10 ай бұрын

Jason, thoughts on 52 year olds running tempo runs?

@JasonFitzgerald 10 ай бұрын

Do it

@alaskahudson 10 ай бұрын

I am a 57 year old male who started running in February and started Tempo runs a couple of weeks ago, following the suggested workouts of my Garmin Fenix 7. I have been rewarded with improving VO2 max calculations and lowered race predictions (especially in HM and FM distances). For me, they have been in the 5:20/km range and for 3 x 7 minutes and now up to 1 x 19 minutes. John

@sanki7087 10 ай бұрын

Can we say that our tempo pace is our all out 1 hr race pace ?

@JasonFitzgerald 10 ай бұрын

That's what I said in the video ("your one hour race pace")

@WilsonJoey 10 ай бұрын

The comment at 3:00 - "Lactate isn't the best fuel, it's not really going to help us too much..." is ill-informed. There are about 36-38 ATP in one molecule of glycogen. Our bodies can only get 2 ATP out of the portion that breaks the glycogen down into lactate. If we are aerobically fit, our bodies will continue the breakdown of the lactate to utilize the remainder 34+ ATP of energy. So, saying that "it's not really going to help us that much" is incorrect. Our bodies don't "get good at shuttling lactate away," we absorb it for more energy.

@WilsonJoey 10 ай бұрын

Actually, I should have said pyruvate, not lactate, in my previous comment. My apologies. The original comment in the video is just fine.

@theanomaly3038 4 ай бұрын

As recreational runner, tempo is the only type of run i do. Simply because its fun. easy run are boring, interval are too taxing