Tempo vs Threshold Runs: Training Principles Explained Simply

[@davidmcquade4743]

Great job pointing out that tempo is to teach restrain. I injured myself ramping up a tempo run to a 10k pace because I felt good.

[@ZaahirJappie]

Hey man, thanks for making this video!! U cleared it up for me. Also, congrats on reaching 1k subs. Well done!

[@supwell]

thank you!

[@kuriosites]

Interesting to know what people are talking about when I watch running videos. KZbinrs throw around terms like tempo, threshold, track work, Zone 1, Zone 2, without explaining them. It doesn't really apply to me though because I'm just out there having fun, blowing off stress, and trying to get my dog enough exercise so he stays out of trouble at home. Almost there to 1,000 subs. :)

[@supwell]

hahah we're just blowing off steam too in a structured way

[@jason.rams4]

This is not meant to correct you, just to make sure I'm understanding, for threshold pace Elites=HMP and beginners=10K pace, wouldn't that mean beginners can hold the faster pace for the hour? Love the video!

[@supwell]

thank you! another way to think about it is that the beginner runner in this example is less efficient than the elite runner, so they can only run 6 miles at their threshold pace while the elite runner can run 13. by definition, threshold pace is the pace you can hold for an hour, so the more trained runner will be able to go at a faster pace for that hour

[@jeffford6072]

good explanation for a tempo run, completely lost me on threshold. faster or slower than a tempo run?

[@supwell]

hahaha well thanks for asking for clarification. threshold pace is faster than tempo for most runners. lactate threshold pace is the pace you can hold for about an hour, while tempo runs are usually done at half marathon or marathon race pace. to find your threshold pace, you can use this calculator and input a recent training result. vdoto2.com/calculator/ a good threshold workout to try out running at that pace and seeing how it feels would be a 10 minute warm up, then three miles at threshold pace with a three minute jogging rest between the miles, then ending with a ten minute cooldown

[@adamsloane1748]

Really helpful.

[@ThePoignantPoet]

Should you do your tempo runs at your current Marathon Pace, or your Goal Marathon Pace?

[@supwell]

great question. you should run them at your goal pace, but it's super important here to pick a realistic goal at the beginning of the training block so you're not running them too hard and missing out on the benefits. you can use a pace calculator like this one vdoto2.com/ to get your target marathon pace based on a recent race result and then adjust from there based on how ambitious you want your goal to be. one thing the hansons book mentions that i think is helpful is that if you're a month/few weeks away from your goal race and you're having trouble nailing that tempo pace, then you should probably adjust your goal marathon pace down

[@ThePoignantPoet]

Thank you so much for this info! Though I wish I knew this sooner…I am 7weeks out from my First Half Marathon Race, aiming for a sub 1:45. I’d start to incorporate race pace into my tempo workouts… hoping that it’s not too late. The thing is… my goal race pace 4:40pkm is faster than my current threshold pace 5:13pkm… in a case like this, what do I do?

[@supwell]

​@@ThePoignantPoet i would run at goal pace. i'm training for a half marathon right now as well and following the hansons method - i started off with doing 3 miles straight at race pace and progressing it each week until i hit 7 straight. it's okay that your goal half marathon pace is faster than tempo - it should be because tempo is marathon pace. but it should be slower than threshold pace, because this is the pace you can hold for roughly an hour

[@paxundpeace9970]

I would start them from the current or past pace and then progress to the faster goal pace. I you have taken a break from running after your last personal best take those tempo runs even a bit slower.

[@brennus01]

Tempo is the intensity that is more than LT1 but less than LT2. That is a scientific definition you may find useful. Runners seem to think of tempo as more the higher end of that range. So, more like what cyclists would call 'sweet spot' or an intensity that is more like 90% of LT2...which is why you'll hear so many runners refer to tempo work as threshold. Your practical pace definitions of tempo are really good, though. Many ways to get to the same thing.

[@samlucas1621]

Exactly, and I've always been under the impression that Tempo and Threshold (LT2 specifically) are are found on the HR spectrum, not the pace/race pace spectrum.

[@swaginfinite9165]

If you are training for a half marathon, shld tempo run be sone at marathon pace or hm pace?

[@supwell]

i like doing a tempo style run with whatever race pace i'm training for. so during my half marathon training, i do one workout a week of 4 to 8 miles at half marathon pace. i usually do this on thursdays in place of a longer marathon style tempo run. i talked a little bit more about this here: kzbin.info/www/bejne/g5uagKKFntWogKc

[@swaginfinite9165]

Thank you

[@bmp713]

If tempo running has such great benefits and aerobic adaptations then why do think most people call them "junk miles"?

[@electricant55]

Who does? Most people talking about junk miles either mean zone 1/2 or running all the time in low zone 3

[@davidmcquade4743]

Did you run Chicago? What is your plan for recovery, if so?

[@supwell]

I didn't do Chicago this fall. My goal race is an Ironman half marathon relay (only the running part) in a few weeks! For half marathons I usually take 3 to 5 days off from serious running and then a few weeks of light running before I hop into another training block

[@iputuoka2707]

4 subs to go

[@supwell]

thanks for the support!

[@hman2912]

Warm ups are a waste of time. Ain't nobody got time for that

[@250txc]

Just another buzz word using guy selling his tool ... U are easy to ban from my searches ... Maybe you can advertise what motel you are staying at or even how well the mattresses are behind you.