What is Tempo Pace Running and Why Does It Feel Like Chasing a Dream?

Tempo pace running, often referred to as threshold running, is a crucial component of any serious runner’s training regimen. It is a pace that is comfortably hard, where you are pushing your limits but not to the point of exhaustion. This pace is typically around 80-90% of your maximum heart rate or about 85-88% of your VO2 max. The idea is to run at a speed that is just below your lactate threshold, the point at which lactic acid starts to accumulate in your muscles faster than it can be cleared away. This type of running helps improve your endurance, speed, and overall running efficiency.
But why does tempo pace running feel like chasing a dream? Perhaps it’s because it represents a balance between effort and control, a delicate dance between pushing yourself and holding back. It’s a pace that demands focus and discipline, yet it also offers a sense of accomplishment and progress. In this article, we will explore the various aspects of tempo pace running, its benefits, and how to incorporate it into your training.
The Science Behind Tempo Pace Running
Understanding Lactate Threshold
To fully grasp the concept of tempo pace running, it’s essential to understand the lactate threshold. This is the point during exercise at which lactate begins to accumulate in the blood at a faster rate than it can be removed. When you run at or above this threshold, you start to feel fatigue more quickly, and your performance declines. Tempo pace running is designed to train your body to tolerate higher levels of lactate, thereby increasing your lactate threshold and allowing you to run faster for longer periods.
The Role of VO2 Max
VO2 max is the maximum amount of oxygen your body can utilize during intense exercise. It is a key indicator of aerobic fitness and endurance. Tempo pace running, being close to your VO2 max, helps improve your body’s ability to use oxygen efficiently. Over time, this leads to better endurance and the ability to sustain higher speeds for longer durations.
Muscle Fiber Recruitment
Tempo pace running also plays a role in recruiting and training different types of muscle fibers. Slow-twitch fibers are primarily used during low-intensity, long-duration activities, while fast-twitch fibers are engaged during high-intensity, short-duration efforts. Tempo pace running, being a moderate-intensity effort, helps train both types of fibers, improving your overall running economy and performance.
Benefits of Tempo Pace Running
Improved Endurance
One of the primary benefits of tempo pace running is improved endurance. By training at or near your lactate threshold, you teach your body to clear lactate more efficiently, allowing you to sustain higher speeds for longer periods. This is particularly beneficial for long-distance runners who need to maintain a steady pace over extended distances.
Increased Speed
Tempo pace running also helps increase your overall running speed. By pushing your limits during these workouts, you improve your body’s ability to handle faster paces, making it easier to run at higher speeds during races or other competitive events.
Enhanced Mental Toughness
Running at a tempo pace requires a significant amount of mental focus and discipline. It’s not easy to maintain a comfortably hard pace for extended periods, but doing so can help build mental toughness. This mental resilience can translate to other areas of your life, making you better equipped to handle challenges and setbacks.
Better Running Economy
Running economy refers to how efficiently your body uses oxygen at a given pace. Tempo pace running helps improve your running economy by training your body to use oxygen more efficiently. This means you can run faster with less effort, which is a significant advantage in any race.
How to Incorporate Tempo Pace Running into Your Training
Start with a Warm-Up
Before diving into a tempo run, it’s essential to warm up properly. A good warm-up should include 10-15 minutes of easy running, followed by some dynamic stretches or drills. This helps prepare your muscles and cardiovascular system for the more intense effort ahead.
Determine Your Tempo Pace
Finding your tempo pace is crucial for effective training. A general rule of thumb is that your tempo pace should be about 25-30 seconds slower per mile than your 5K race pace. Alternatively, you can use your heart rate as a guide, aiming for 80-90% of your maximum heart rate.
Structure Your Tempo Runs
Tempo runs can be structured in various ways, depending on your fitness level and goals. A common approach is to run at your tempo pace for 20-40 minutes, either as a continuous effort or broken into intervals with short recovery periods. For example, you might run 4 x 10 minutes at tempo pace with 2 minutes of easy jogging between each interval.
Cool Down and Recover
After completing your tempo run, it’s important to cool down with 10-15 minutes of easy running or walking. This helps your body transition back to a resting state and aids in recovery. Additionally, make sure to hydrate and refuel with a balanced meal or snack to replenish your energy stores.
Gradually Increase Intensity
As you become more comfortable with tempo pace running, you can gradually increase the intensity and duration of your workouts. This might involve running at a slightly faster pace, extending the duration of your tempo efforts, or incorporating more intervals. However, it’s essential to listen to your body and avoid overtraining, as this can lead to injury or burnout.
Common Mistakes to Avoid
Running Too Fast
One of the most common mistakes runners make with tempo pace running is going too fast. Remember, the goal is to run at a comfortably hard pace, not an all-out sprint. Running too fast can lead to premature fatigue and reduce the effectiveness of your workout.
Neglecting Recovery
Tempo pace running is demanding on your body, so it’s crucial to allow adequate time for recovery. Overtraining can lead to fatigue, decreased performance, and an increased risk of injury. Make sure to incorporate rest days and easy runs into your training schedule to give your body time to recover and adapt.
Ignoring the Warm-Up and Cool-Down
Skipping the warm-up and cool-down can increase your risk of injury and reduce the effectiveness of your workout. A proper warm-up prepares your body for the intense effort ahead, while a cool-down helps your body transition back to a resting state and aids in recovery.
Not Listening to Your Body
It’s essential to listen to your body and adjust your training as needed. If you’re feeling fatigued or experiencing pain, it’s okay to scale back your workout or take an extra rest day. Pushing through pain or fatigue can lead to injury and setbacks in your training.
Sample Tempo Pace Running Workouts
Beginner Tempo Run
- Warm-up: 10-15 minutes of easy running
- Main Set: 20 minutes at tempo pace
- Cool-down: 10-15 minutes of easy running
Intermediate Tempo Run
- Warm-up: 10-15 minutes of easy running
- Main Set: 4 x 10 minutes at tempo pace with 2 minutes of easy jogging between intervals
- Cool-down: 10-15 minutes of easy running
Advanced Tempo Run
- Warm-up: 10-15 minutes of easy running
- Main Set: 3 x 15 minutes at tempo pace with 3 minutes of easy jogging between intervals
- Cool-down: 10-15 minutes of easy running
FAQs
What is the difference between tempo pace and race pace?
Tempo pace is a comfortably hard pace that is slightly slower than your race pace. It is designed to improve your endurance and lactate threshold, while race pace is the speed you aim to maintain during a race.
How often should I do tempo pace runs?
The frequency of tempo pace runs depends on your fitness level and training goals. Most runners incorporate tempo runs into their training schedule 1-2 times per week.
Can I do tempo pace running on a treadmill?
Yes, you can do tempo pace running on a treadmill. Just make sure to set the treadmill to the appropriate speed and incline to match your outdoor tempo pace.
How do I know if I’m running at the right tempo pace?
You can use your heart rate, perceived effort, or a recent race time to determine your tempo pace. A general rule of thumb is that your tempo pace should feel comfortably hard, and you should be able to speak in short phrases but not carry on a full conversation.
What should I eat before a tempo run?
It’s important to fuel your body with a balanced meal or snack before a tempo run. Aim for a combination of carbohydrates, protein, and healthy fats, and make sure to hydrate adequately. Avoid heavy or high-fiber foods that could cause discomfort during your run.
How long should a tempo run be?
The duration of a tempo run depends on your fitness level and training goals. Beginner runners might start with 20-30 minutes at tempo pace, while more advanced runners might do 40-60 minutes or longer.
Can I do tempo pace running if I’m training for a marathon?
Yes, tempo pace running is an excellent addition to marathon training. It helps improve your endurance and lactate threshold, which are crucial for maintaining a steady pace over 26.2 miles.
What are some signs that I’m overdoing tempo pace running?
Signs that you might be overdoing tempo pace running include persistent fatigue, decreased performance, frequent injuries, and a lack of motivation. If you experience any of these symptoms, it’s essential to scale back your training and allow more time for recovery.
How can I make tempo pace running more enjoyable?
To make tempo pace running more enjoyable, try varying your routes, listening to music or podcasts, or running with a friend or group. Setting specific goals and tracking your progress can also help keep you motivated and engaged.
What should I do if I miss a tempo run?
If you miss a tempo run, don’t stress. Simply adjust your training schedule and try to make up the workout later in the week. It’s better to miss one workout than to push yourself too hard and risk injury or burnout.
In conclusion, tempo pace running is a powerful tool for improving your endurance, speed, and overall running performance. By understanding the science behind it, incorporating it into your training, and avoiding common mistakes, you can unlock your full potential as a runner. So lace up your shoes, find your tempo pace, and start chasing that dream!