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{{DISPLAYTITLE:Tempo Runs, the least effective form of training}}A tempo run, sometimes called a threshold run, is a common part of many training programs as coaches believe it is an effective way of improving lactate clearance. However, the science indicates that tempo paced runs should be avoided in favor of other paces. Tempo pace represents the no man's land between [[Long Run| Long Slow Distance]] and [[High Intensity Interval Training]]. They are too fast to be long, and too slow to be intense. They can improve performance in the untrained, but not as well as other types of training and so they are the least effective form of training. For In fact, for highly trained runners there is evidence that Tempo Runs may actually be counterproductive. While there are claims that Tempo Runs have benefits for [[Mental fortitude]] this is not supported by the science that has looked at race performance.

The idea that training at threshold intensity is particularly effective has no evidence<ref name="Beneke-2011"/>. However, this is not the same as saying that tempo runs are not effective at all, just that they are not more effective than other forms of training. ==Evidence in Favor of Tempo Runs==

The science does not give us improvements in Lactate Threshold pace are largely due to a clear answer greater rate of Lactate removal rather than reduced rate of production<ref name="Phillips-1995"/><ref name="MacRae-1992"/><ref name="Donovan-1989"/><ref name="Donovan-1983"/><ref name="Bergman-1999"/>. All muscle fibers release lactate at rest, but switch to net absorption as to why Tempo runs are relatively ineffectivelactate levels rise<ref name="Donovan-2000"/>. My personal guess There is some evidence that Tempo pace is still mostly aerobicslow twitch (endurance) muscle fibers become net consumers of Lactate at lower concentrations, so it has similar benefits to running and absorb more Lactate at a any given concentration than fast twitch fibers<ref name="Donovan-2000"/>. In addition, slow pacetwitch fibers are better suited for Lactate oxidation than fast twitch<ref name="Gladden2000"/>, but it can't be kept up so longas well as having better Lactate Transport (in and out of the muscle)<ref name="Juel-1997"/>. [[High Intensity Interval Training]] probably has dramatically different benefits to Tempo or [[Long Run| Long Slow Distance]]It seems reasonable that low intensity exercise focuses more on slow twitch fibers, and is therefore more effective at improving Lactate Threshold than higher intensities. There is a common claim that Tempo runs However, I have mental benefits, but the scientific evidence does not bear located any research to support that out in real world performance improvementshypothesis.