MESSAGE OF THE WEEK…Tempo running/time trials 

Tempo runs are high intensity runs that are quite a bit faster than  normal but not so fast that you are too tired for your next run. Most  runners will run between 8Km to 15km tempo runs while shorter time  trials are usually 5km. The objective is to twofold: 1) raise your  anaerobic threshold so you can race faster; and, 2) help you sharpen  up for races. 

Your anaerobic threshold is the point where you shift from running  primarily using the aerobic system to a higher concentration of  anaerobic running. Anaerobic running places you in oxygen debt and can  only be maintained for a short period before lactic acid slows you  down. Try sprinting 800m and you will find out how this feels.  Improving your anaerobic threshold guarantees you will be faster  racing distances from 5km to 42.2km. 

The most effective training speed to improve your anaerobic threshold  is a little slower than your 10k race pace (about 4% slower.) A 50  minute 10km runner would run a 5km time trial at 8:22 per mile for a  final time of 26:10 (5min/km x 1.069 km/mile x 1.04 ~ 8:22 min per  mile) (8:22 min per mile x 3.125 miles/5km ~ 26:10). 

Clinic Tempo Paces:

Longer tempo runs are beneficial to marathoners and half marathoners  for simulating race pace. However running too many longer tempo runs  may be harmful to your race time as they could make your leg muscles  stale. A half marathon runner will run distances 10 to 15km at half  marathon race pace, while a marathoner will run up to 20 km at  marathon race pace. Marathoners will also benefit from 10 to 15km runs  at half marathon pace. Our training program will have a mixture of  tempo runs. 

My favourite workout to get ready for a marathon was to run 15km  faster than marathon race pace but I broke it down into segments. I  ran 8km – 5 min rest – 5km – 5min rest – 2km as a tempo workout on the  track. Now I prefer to run shorter blocks of time ex 4 x 10 minutes  tempo with a 5 minute break, or, 15 minutes tempo 5 minute rest 20  minute tempo. 

Tempo runs and time trials help you sharpen up for races by activating  your muscles for faster paces and by improving your ability to  concentrate. The key is not run all out and stay just slightly slower  than 10km race pace for 8km tempo runs and at ½ Marathon or Marathon  race pace for longer tempo runs. The next run you will notice that you  are feeling fitter and faster. 

Quote of the week…."Running is the greatest metaphor for life, because  you get out of it what you put into it."-Oprah Winfrey