Tempo Run vs Threshold Run and Which is Better

Рет қаралды 5,505

Күн бұрын

Пікірлер: 39

@rundreamachieve 9 ай бұрын

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@sisqoist 9 ай бұрын

It is you that has ignited my goal to run a sub 2:30 marathon, I will not let you down, this year! Thanks for all the advice!

@rundreamachieve 9 ай бұрын

My pleasure and I know you are going to get under the 2:30 marathon barrier this year. You got it in you. 💪💪💪👊

@mrmedic2012 9 ай бұрын

Hey coach great stuff as always. I wanted to give you a little update I'm 8 weeks out from the LA Marathon. I'm currently hitting a weekly volume of just over 50 miles building up to 60 before my 10-day taper. I've got my Temple Run at a 7:30 pace out to about 9 Mi so far. Thanks again keep you posted

@rundreamachieve 9 ай бұрын

Keep up the great work MM. You're on your way and very strong work with that tempo effort.

@Woywoy23 9 ай бұрын

There you are, I always watch your videos before going to bed. Thanks for sharing. Cheers

@rundreamachieve 9 ай бұрын

Keep up the great work out there! 2024 is going to be a great year for you

@miguelalonsoperez5609 5 ай бұрын

I think there is misconception around “tempo” and “threshold”: in fact they don’t mean any specific pace and many authors use them interchangeable. The second lactate threshold LT2 (often call simply the threshold) is a goal for many endurance runners (10 k, HM, M, UM) but is just a theoretical point: you can run lower or faster but not just at it. How close you approach to LT2 can depend on your measurement instruments (direct blood sample is the gold standard) and your experience. The closer the more difficult to not traspase it. It’s obvious. For many people in popular level, LT2 occurs between 10k pace and half marathon pace but is not sure. A runner who take 60 min to complete 10 k can use this 6:00 min/ km as its threshold for example. Another who takes 40 min to complete 10 k may have LT2 around 4:20 / km and so forth. For athletes that train a marathon, “tempo” means exactly race pace, or half marathon pace if they are talking about “tempo” in the context of half marathon training. Threshold is real lactate measurable fact, threshold runs means “as close as possible to LT2” and “tempo” means “controlled pace at HM or M pace”, but for some people means “slower than LT2 and sustained” I’m among the last concept: in general I don’t run with blood samples method (I did it in the past) and not training for any race actually, so I approach to my LT2 as possible without measuring it: is easier for me to add those 15-20 seconds to my 5:06 min / km threshold test in order to asume variations and not get injuries going too fast to my possibilities. As a physiotherapist, my primary goal is to not damage and secondary to improve performance and health. If I reverse priorities, an injury can stop my practice for months and getting paradoxical slowing results

@rundreamachieve 5 ай бұрын

Thanks for sharing this for the community Miquel. 👊👊👊👊💪

@miguelalonsoperez5609 5 ай бұрын

@@rundreamachieve thanks, perhaps was too long 😓 What maters is lactate reuptake and management, not terms like “tempo” or “threshold” is that was trying to say. A bunch of training plans or coaches interchange terms, and can be very confusing. But LT2 is not confusing, “close to LT” could be a good term to call our trainings under the threshold. Don’t mater if they are very close to it and by intervals, or 15-20 sec/ km slower and by 20-30 min constant pace: the goal is the same by different approaches…

@Jay25679 4 күн бұрын

Could you do a video over middle distance training sometime? 800/mile. I want to figure out how to structure my workout regiment but don't know how to allocate my anaerobic vs aerobic workouts. (1:53 PB) and wanting to improve haha Would be greatly appreciated! Loving the content!

@rundreamachieve 3 күн бұрын

Will do Jay and VERY well done having dropped that 800m down to 1:53. Keep up the superior training and racing.

@PatrickStar-km1dm 6 ай бұрын

This the best channel for running. I've been binge watching multiple channels on YT. I'm new to the sport but after my 5k on May 27th, i'm going to train for a half marathon to run October then run a full marathon in June 2025. This going to be my go to for advice. Thanks!

@rundreamachieve 6 ай бұрын

Thanks so much for the kind words and for your support. Keep up the superior work. You have some massive new PRs coming your way.

@Oak138 9 ай бұрын

Thanks! Your videos are super helpful

@rundreamachieve 9 ай бұрын

Happy to help! 💪💪💪👊

@Mr80Miles 9 ай бұрын

Thanks for another great video

@rundreamachieve 9 ай бұрын

Thanks for watching! 💪💪👊👊

@CandtheBirds 9 ай бұрын

Thanks again for another helpful video.

@rundreamachieve 9 ай бұрын

My pleasure and thanks for your support 😍😍💪🙏✊

@TruRunning 8 ай бұрын

Going into week 3 of the 240 prep. Hope its normal to be a little intimidated by these vo2 max sessions. They absolutely destroy me. Your training plan has been awesome so far

@rundreamachieve 8 ай бұрын

You got this! JOG on those recovery runs! Keep up the great work.

@nicaxis1984 9 ай бұрын

Thanks a lot for the clarification on the two runs. Much clearer now! 👏🏼👏🏼is marathon pace using tempo effort?

@rundreamachieve 9 ай бұрын

My pleasure, marathon pace is very close to and at times can be slightly faster than threshold effort. Wishing you great success in your training and racing.

@LennyTim 9 ай бұрын

This inspires me just a bit to run :D

@rundreamachieve 9 ай бұрын

💪💪💪💪💪👊

@Les.GoRunning 9 ай бұрын

Can you give a threshold workout example for someone who is looking to run 33/34 minutes for 10k and an example of a tempo run for the same athlete Just interested to see what kind of paces etc I’d need to be hitting Very very insightful video

@rundreamachieve 8 ай бұрын

💪💪💪💪 Tempo run for an athlete aiming for a 33:59 10K: 3-4 miles@5:55-58 mile pace. Threshold: 3-4 miles@5:40-41 mile pace. Keep up the great work!

@edmilsao 9 ай бұрын

good morning teacher. When you talk about easy running I have a doubt. When I run on the treadmill my heart rate is 10 bpm lower than the street at the same pace. Should I base my easy run on heart rate or pace? I live in Recife, Brazil and it's very hot and humid here... I believe that the controlled temperature of the treadmill environment makes my heart rate lower than on the street. So I do my easy workouts on the treadmill because I can apply a higher speed and stay in zone 2 with ease. Thank you for the videos and keep going cause there are people from all over the world learning from you.

@rundreamachieve 9 ай бұрын

I would base your easy runs especially of of "feel", not HR, Focus on HR during the harder efforts (i.e. tempo runs, fartlek, faster-varied paced long runs. Hope this helps. Keep up the great work!

@ryanmcmullan9411 9 ай бұрын

Hey! This may sound crazy but 1 year ago I was running a 22 minute 5k, 44 minute 10k, 1hr45min half marathon and a 3.45 marathon. Over the past 12 months I have focused my running through your videos. Now Im running a 5k in 17.40, 10k 37.45...am I crazy to be shooting for a sub 3hr marathon?

@GTE_Channel 9 ай бұрын

Based on 5k and 10k you are in the ballpark.

@rundreamachieve 8 ай бұрын

💪👊 I 100% agree. Ryan you are well on your way to a sub 3.

@SuperTreybo 9 ай бұрын

Hey rundream, I am 6 weeks out from the myrtle beach marathon and half marathon........and i cant make up my mind if i want shoot for a PR in the half, or full.......My best marathon time is 4 hours and 1 min done back in 2019, in 70 degrees and high humidity......i tried to beat that time in 2022 and failed miserably in second half in 2022 bec of high humidity ended up doing 4 16.....but now i feel like im faster and stronger...My half in training is around 1 44 and 1 45 fastest ive ever done 13 miles training. And now i can do easy 20 miler runs at 855-9 05 min paces at easier heart rate......do u think i have potential to get 3 40- 3 45 full marathon time? all i have to do is beat 4 hours but i want go under 3 50.......Or i can shoot for a sub 1 44 half but id have shoot for stars with speed.......not sure what i should do with a month half to go.....work on speed 7 30 paces for half? or shoot for long runs 8 30 paces. I feel like i have chance hit a PR at both but i feel like id have go all out at half........IF i do the full do u think i need do negative split? like start out 9 min paces work down throughtout marathon......i feel like i started out to fast at full in 2022 and thats why i hit wall boinked around mile 17........what should i do? half or full u think? should i up my long run training to 22 miles at easier pace and see how it feels? cant make up my mind i feel like if i stay conservative full i can beat 4 or 3 50 for full. I feel like i have more room for error to hold 830-850 pace 26 miles vs trying hold 740-750 pace for half right now.....all i have to do for full PR is get around 3 50 and i can run 20-22 miles for easy 9 min paces long run......which should i go for u think?

@rundreamachieve 8 ай бұрын

Go for it in the full marathon 💪💪💪💪💪