The tempo pace is hard to gauge, typically described as running at a 'comfortably uncomfortable pace'! Essentially it should not be an all-out effort that leaves you on the floor after, but equally not feel easy either. Tempo runs can also be split into interval sessions and performed as one of your key sessions of the week, for example 3 x 10 minute tempo blocks with a 2 minute recovery jog between. This means if you are pushed for time, they are a really good way of getting in a hard workout. Tempo runs normally last between 10 and 40 minutes depending on your fitness and experience. By training at this pace, it helps to increase your anaerobic threshold so that you are able to sustain a faster pace before crossing it. This is by running at a pace that is just below your anaerobic threshold so that your body is still producing energy aerobically (after you cross this threshold your body starts producing energy anaerobically causing lactate build-up). This is a sustained running effort that is aimed at building up your body’s ability to run faster for longer. Depending on the athlete and event this can range from anywhere between 10 to 20 miles.Īpproximately, for many athletes, half to two-thirds of the distance covered in the course of a week will be this kind of running. Many runners will also include a longer steady run each week (often performed at the weekend). Most athletes will intersperse their session days with a steady run, with some also completing one on the day of the session itself (either before or after depending on the session time), known as a double training day. The length of the run and number of runs in a week will vary according to the distance being trained for and the past history of the athlete. This is the most common activity you will see from most distance runners - it forms the "bread and butter" training for endurance runners and is often what people enjoy doing the most. Continuous running – the 'steady' or 'easy' run Running continuously at a constant speed, also known as a ‘steady’ or ‘easy’ running, tempo running, fartlek training and intensive aerobic interval sessions. Aerobic endurance training can be split into different types.
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