How do tempo runs progress from week to week? Do they get longer or faster?
I’d think, a bit of each, if they’re starting relatively short and you’re training for a long race.
I tend to extend my tempo runs by volume (time) rather than speed, but keep the “tempo parameter” as heart rate rather than pace. Therefore, as you get fitter, your speed at tempo will naturally increase, and your training plan will have you running more time there.
I just did my first one in a while last night. It was only 15 min. I’m planning on increasing by 3 min/wk up to 30 min at the same pace.
Jack Daniels says only do a tempo run faster if you have a race result to indicate that you are faster.
Try to work up to 5-6 miles of tempo. You can also try 3x2 or 2x3 to avoid the workouts getting stale.
Really depends on what you are trying to accomplish and how you define your tempo…Race pace or Daniels or other?
I agree with the person that noted that Daniels says longer. How long is really the question. Are you training for 5K, 10K, Half, Marathon?
If you are going to do anything longer than 5K you might as well pick a race at that distance since the training stress will be about the same.
jaretj
I was thinking of using the Daniels pace guide and just doing a block of like 3 miles on a flat road, I guess I will look at lengthening the run over time. I’m training for duathlons, most of which have pretty short runs of under 5 miles. Being injury prone, I’m going to try running more quality this season with fewer outings and see if my body holds up any better
I tend to extend my tempo runs by volume (time) rather than speed, but keep the “tempo parameter” as heart rate rather than pace. Therefore, as you get fitter, your speed at tempo will naturally increase, and your training plan will have you running more time there.
i read this just before leaving on my run today.
i was thinking, “i could see doing that, if I had a HR monitor.” but i don’t, so I go by time.
then i forgot my watch.
so i just went on my tempo run. it was longer. was it faster? that, i do not know.
If you like Daniels ideas then look over his blue plan, I was doing about 35 miles a week with it.
You will notice in weeks 1 to 4 there are two short track days and in weeks 5 to 8 there is a track day and only 20 minutes of tempo. That might be more in line with a shorter Duathlon schedule.
If you look at the marathon A plan you will notice a lot of tempo and Marathon pace workouts that would be in line with running longer distances.
jaretj
Thanks–I ordered a book yesterday called “run less run faster” and I’m curious what they have in mind, I suspect it’s speed, tempo, long run in some sort of progression.
If you go by Daniels, tempo runs get longer, but actually a bit slower. I think after 25 min., tempos should be about 4 sec. per mile slower for every 5-6 min. / 1 mile you tack on. So if a 20 min. run is at 6 min. pace, 40 min. would be more like 6:10+ pace. Makes sense to me.
Training for medium distances like 10Ks, starting at 15 min. / 2-3 miles and building over 3 months to 5 miles / 35 min. (1x a week) is plenty for most of us. Training for 1/2s and marathons requires longer and slower tempo runs, more M pace (which I call slow tempo).
“I’m training for duathlons, most of which have pretty short runs of under 5 miles.” ----------------------------------------------------------------------------------------- You would actually benefit from a fairly substantial amount of VO2 work based on your race distance. A 5 mile race is well above lactate threshold so training this system would give you a marginal return IMHO. I think it has it’s place early season but this spring I would focus on two sessions a week w/ 4-8 min reps at about 30 sec/mi faster than threshold pace (not to exceed 8% of weekly mileage or time, per Jack). Just a thought.
I actually felt like I got a lot of benefit last year from running 1000’s with fairly short recovery. Thanks for the tip on the 4-8 mins intervals, I was thinking along those lines once the snow is off the ground.