Productive training sessions should include a proper amount of tempos. The tempo run is defined as a steady high-intensity run that is held for longer periods of time. The purpose of this type of training is to improve running endurance. Greater endurance is related to lowering your levels of blood lactate accumulation while engaged in a high-intensity pace. Every race goal demands a blend of specific endurance training. The 5k requires a VO2 max training (speed work), which yields a constant rise in blood lactate levels. Longer runs such as a 10-mile to a marathon require tempo and threshold runs, which yields a moderately hard pace where the blood lactate levels off at a steady rate.
The tempo run is a premium movement that builds the foundation of endurance to secure your race pace, hence an important workout for The Broad Street Ten Miler. The broad street run is 10-miles long so our goal is to hold our race pace for 10-miles. A runner’s goal is to sustain a selected pace over a measured distance. The purpose of tempo training is to aid the runner in holding the goal pace for the race. The tempo workout will prepare an athlete to hold a faster pace at longer distances. These workouts should last a minimum of 20 minutes, which fall in the center of a warm-up and cool down. The end goal is to hold eventually that tempo pace for 10-miles mimicking the race distance. The sessions should be a minimum of four miles. The tempo workout is performed one to two times a week, usually around mid-week so there is plenty of time to recover before the weekly long run.
- Five-mile tempo: run one mile at easy warm-up pace then three-miles 40 seconds slower than race pace, followed by a one-mile very easy cool down pace. Repeat the Five-mile tempo for three weeks before advancing to step 2 the 10-mile tempo.
- 10-mile tempo: Favorite for the Broad street run. Run two miles at easy warm-up pace then five miles at 40 seconds slower than race pace, followed by a two mile very easy cooldown.
Closer to the race we will start running our selected race pace. The tempo workouts are prescribed to encourage a foundation that will get the runner in shape and ready to hold the race pace. The tempo (mileage) workouts should increase weekly mimicking the goal of holding the tempo pace for ten miles. The training goal would require to set a calendar of adaptive changes that increase the mileage every week leading up to the race.
There you go simple but very effective to give the athlete an advantage to accomplishing a long race PR!
“Adversity causes some men to break, others to break records.”
—William Arthur Ward
John K Carlson