A simple workout with many long term benefits for the runner. However, the tempo run is a workout that can get away from athletes if they are not mindful of their goals, or get lost running with their training partners.

The goal: To bring the running intensity up to the lactate threshold pace and/or HR within the first mile. The intensity is then held their for the remainder of the run. Significant variations (5% of more) of pace or intensity are not desirable and change the training effect of the workout.

Benefits: When the intensity (typically evaluated by HR or RPE) or pace of the lactate threshold has been correctly identified by a lactate test or race performance, tempo runs are excellent ways to teach the body to use the fuel of l-Lactate, incorrectly known as lactic acid. Running at this pace also promotes the bodies ability to flush metabolic byproducts from energy production, such as hydrogren ions, which at higher intensities will lead to ‘fatigue’ and an eventual decrease in pace.

Notes: Tempo runs are a great easy way to get great work done on the roads. They need two things 1. a working knowledge of your lactate threshold pace and 2. adhearance to that during the workout. Sounds simple. The challenge when running with a group is to not turn a tempo run into a race. This simply teaches the body to generate more lactate as a fuel and try to survive the acidic environment in the blood. When a tempo run is executed properly the body becomes more resisitanct to these by products of running at higher speeds. A subtle difference in execution for some makes for very different results.