Tempo Runs: Elevate Your Running Game - Continuing the Conversation

In our earlier blog post, we explored the powerful training technique of Fartlek runs to enhance a triathlete's running performance. As a professional triathlon coach, I believe in equipping athletes with a diverse array of tools to excel in their training and races. Today, we continue this conversation by delving into another key training method: Tempo Runs. These structured workouts are invaluable for triathletes seeking to boost their race pace, endurance, and mental resilience. Join me as we explore the world of Tempo Runs and unlock your full running potential.

Understanding Tempo Runs:

Tempo runs, also known as threshold runs, are an essential component of run-specific training for triathletes. These workouts involve running at a steady pace that is just below your lactate threshold - the point where your body starts producing lactic acid faster than it can be cleared. By running at this intensity, you challenge your body to become more efficient at clearing lactate, ultimately allowing you to sustain a faster pace for longer periods during a race.

The Benefits of Tempo Training:

1. Enhanced Lactate Threshold: Consistent practice of tempo runs helps increase your lactate threshold, delaying the onset of fatigue and allowing you to maintain a challenging pace for a longer time during a triathlon.

2. Race Pace Familiarity: Tempo runs simulate the intensity and effort required to maintain your desired race pace, giving you a tangible feel for what to expect on race day.

3. Improved Mental Resilience: Running at a challenging but sustainable pace during tempo runs builds mental toughness, preparing you to push through discomfort and stay focused during the run leg of a triathlon.

4. Increased Endurance: Tempo runs contribute to building overall running endurance, ensuring you have the stamina to complete the run leg strong and confident.

Incorporating Tempo Runs into Your Training:

When incorporating tempo runs into your training plan, consider the following guidelines:

1. Warm-Up: Begin with a proper warm-up to prepare your body for the increased intensity. Include light jogging, dynamic stretches, and drills to activate your muscles.

2. Find Your Threshold Pace: Your tempo pace should feel comfortably hard, where you can maintain conversation but are aware of the effort. A good rule of thumb is to run at about 80-90% of your maximum effort.

3. Structuring Tempo Runs: Start with shorter tempo runs, such as 20-30 minutes, and gradually increase the duration over time. Incorporate tempo workouts into your schedule once or twice a week, depending on your training phase and race goals.

4. Recovery and Cool Down: Allow sufficient time for recovery after tempo runs, and conclude each session with a cool-down jog and stretching to aid muscle recovery.

Conclusion:

Tempo runs are a fundamental aspect of run-specific training for triathletes, providing significant benefits in terms of endurance, race pace familiarity, and mental resilience. As a professional triathlon coach, I encourage you to integrate tempo runs into your training plan strategically. By consistently challenging yourself at threshold pace, you will elevate your running game and gain the competitive edge needed to excel in your triathlon races. Embrace tempo training as a powerful tool on your journey to becoming a stronger, faster, and more accomplished triathlete. Happy training, and may your tempo runs lead you to triumph on the race course!