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From Fellrnr.com, Running tips
Created page with "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, t..."
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 can improve performance in the untrained, but not as well as other types of training. For highly trained runners Tempo Runs may actually be counterproductive.
=What is a Tempo Run?=
A Tempo Run intended to be run at or near the pace corresponding to the [[Lactate Threshold]]. Lactate Threshold can be thought of as the transition from mostly aerobic to mostly anaerobic metabolism. In well trained athletes, paces below the Lactate Threshold can be kept up for prolonged periods (several hours), where paces about the Lactate Threshold typically cannot be maintained for more than an hour.
=The Tempo Myth=
There is a prevalent myth that Tempo runs are an important part of a training program. The idea is that running at Lactate Threshold pace improves Lactate clearance and thus improves performance.
* Jack Daniels, author of [[Jack Daniels Running Formula]] says "Threshold, or T-pace, running is one of the most productive types of training that distance runners can do"<refname="JackDaniels2015"/>.
* Hal Higdon in "Marathon The Ultimate Training Guide" says "Exercise scientists now tell us that doing tempo runs is the most efficient way to raise your lactate threshold - that is, your ability to run at a fast pace without accumulating lactic acid in the bloodstream"<ref name="Higdon2005"/>.
* Matt Fitzgerald in his book "Run Faster" says "Threshold training is a major part of every running coach's training system", and that "enable runners to sustain faster and faster running paces
* "Threshold runs … stimulate aerobic-system adaptations and other physiological changes that enable runners to sustain faster and faster running paces for longer and longer stretches of time"<ref name="HudsonFitzgerald2008"/>
=The Science of Tempo Runs=
The idea that training at threshold intensity is particularly effective has no evidence<ref name="Beneke-2011"/>.
* Tempo runs can improve performance in untrained subjects<ref name="Denis-1982"/><ref name="Denis-1984"/><ref name="Londeree-1997"/>. However these studies did not compare how effective tempo runs are over other forms of training.
* In recreational 10K runners, there is not as much improvement from training at Lactate Threshold as from polarized (low/high) training<ref name="Muñoz-2014"/>.
* Training at Tempo paces is ineffective for trained athletes<ref name="Londeree-1997"/>, and may even be counterproductive<ref name="Evertsen-2001"/><ref name="Guellich-2010"/>.
* Training at lower intensity (blood lactate < 2 mmol/l) is more effective at improving performance at the Lactate Threshold training at the Lactate Threshold (3-6 mmol/l)<ref name="Guellich-2010"/>.
* The performance of elite 5k/10K runners is related to total time spend in low intensity training, not higher intensities<ref name="Esteve-Lanao-2005"/>.
* Polarized training has been shown to be more effective than high volume/low intensity, threshold/tempo, or [[High Intensity Interval Training]]<ref name="StögglSperlich2014"/>. The polarized training used two [[High Intensity Interval Training]] and two long (150-240 minute) low intensity sessions.
* It has been observed that elite athletes exercise 80% of the time at low intensity (blood lactate < 2 mmol/l) and 20% of the time at Lactate Threshold or [[High Intensity Interval Training]]<ref name="Seiler-2010"/>. (Sadly this study did not have any breakdown between Lactate Threshold or [[High Intensity Interval Training]].)
=Why Are Tempo Runs Ineffective?=
The science does not give us a clear answer as to why Tempo runs are relatively ineffective. My personal guess is that Tempo pace is still mostly aerobic, so it has similar benefits to running at a slow pace, but it can't be kept up so long. [[High Intensity Interval Training]] probably has dramatically different benefits to Tempo or [[Long Run| Long Slow Distance]].
=References=
<references>
<ref name="Higdon2005">author Hal Higdon, Marathon: The Ultimate Training Guide, date 3 September 2005, publisher Rodale, isbn 978-1-59486-199-4, page 151</ref>
<refname="JackDaniels2015">Threshold Training, http://www.runnersworld.com/race-training/threshold-training, Accessed on 11 August 2015</ref>
<ref name="HudsonFitzgerald2008">First Author Brad Hudson, Second Author Matt Fitzgerald, Run Faster from the 5K to the Marathon: How to Be Your Own Best Coach, date 29 July 2008, publisher Crown/Archetype, isbn 978-0-7679-3020-8, page 57</ref>
<ref name="Denis-1982">C. Denis, R. Fouquet, P. Poty, A. Geyssant, JR. Lacour, Effect of 40 weeks of endurance training on the anaerobic threshold., Int J Sports Med, volume 3, issue 4, pages 208-14, Nov 1982, doi [http://dx.doi.org/10.1055/s-2008-1026089 10.1055/s-2008-1026089], PMID [http://www.ncbi.nlm.nih.gov/pubmed/7152767 7152767]</ref>
<ref name="Beneke-2011">R. Beneke, RM. Leithäuser, O. Ochentel, Blood lactate diagnostics in exercise testing and training., Int J Sports Physiol Perform, volume 6, issue 1, pages 8-24, Mar 2011, PMID [http://www.ncbi.nlm.nih.gov/pubmed/21487146 21487146]</ref>
<ref name="Denis-1984">C. Denis, D. Dormois, JR. Lacour, Endurance training, VO2 max, and OBLA: a longitudinal study of two different age groups., Int J Sports Med, volume 5, issue 4, pages 167-73, Aug 1984, doi [http://dx.doi.org/10.1055/s-2008-1025899 10.1055/s-2008-1025899], PMID [http://www.ncbi.nlm.nih.gov/pubmed/6480199 6480199]</ref>
<ref name="Londeree-1997">BR. Londeree, Effect of training on lactate/ventilatory thresholds: a meta-analysis., Med Sci Sports Exerc, volume 29, issue 6, pages 837-43, Jun 1997, PMID [http://www.ncbi.nlm.nih.gov/pubmed/9219214 9219214]</ref>
<ref name="Muñoz-2014">I. Muñoz, S. Seiler, J. Bautista, J. España, E. Larumbe, J. Esteve-Lanao, Does polarized training improve performance in recreational runners?, Int J Sports Physiol Perform, volume 9, issue 2, pages 265-72, Mar 2014, doi [http://dx.doi.org/10.1123/ijspp.2012-0350 10.1123/ijspp.2012-0350], PMID [http://www.ncbi.nlm.nih.gov/pubmed/23752040 23752040]</ref>
<ref name="Evertsen-2001">F. Evertsen, JI. Medbø, A. Bonen, Effect of training intensity on muscle lactate transporters and lactate threshold of cross-country skiers., Acta Physiol Scand, volume 173, issue 2, pages 195-205, Oct 2001, doi [http://dx.doi.org/10.1046/j.1365-201X.2001.00871.x 10.1046/j.1365-201X.2001.00871.x], PMID [http://www.ncbi.nlm.nih.gov/pubmed/11683677 11683677]</ref>
<ref name="Guellich-2010">A. Guellich, S. Seiler, Lactate profile changes in relation to training characteristics in junior elite cyclists., Int J Sports Physiol Perform, volume 5, issue 3, pages 316-27, Sep 2010, PMID [http://www.ncbi.nlm.nih.gov/pubmed/20861522 20861522]</ref>
<ref name="Esteve-Lanao-2005">J. Esteve-Lanao, AF. San Juan, CP. Earnest, C. Foster, A. Lucia, How do endurance runners actually train? Relationship with competition performance., Med Sci Sports Exerc, volume 37, issue 3, pages 496-504, Mar 2005, PMID [http://www.ncbi.nlm.nih.gov/pubmed/15741850 15741850]</ref>
<ref name="StögglSperlich2014">Thomas Stöggl, Billy Sperlich, Polarized training has greater impact on key endurance variables than threshold, high intensity, or high volume training, Frontiers in Physiology, volume 5, 2014, ISSN [http://www.worldcat.org/issn/1664-042X 1664-042X], doi [http://dx.doi.org/10.3389/fphys.2014.00033 10.3389/fphys.2014.00033]</ref>
<ref name="Seiler-2010">S. Seiler, What is best practice for training intensity and duration distribution in endurance athletes?, Int J Sports Physiol Perform, volume 5, issue 3, pages 276-91, Sep 2010, PMID [http://www.ncbi.nlm.nih.gov/pubmed/20861519 20861519]</ref>
</references>
=What is a Tempo Run?=
A Tempo Run intended to be run at or near the pace corresponding to the [[Lactate Threshold]]. Lactate Threshold can be thought of as the transition from mostly aerobic to mostly anaerobic metabolism. In well trained athletes, paces below the Lactate Threshold can be kept up for prolonged periods (several hours), where paces about the Lactate Threshold typically cannot be maintained for more than an hour.
=The Tempo Myth=
There is a prevalent myth that Tempo runs are an important part of a training program. The idea is that running at Lactate Threshold pace improves Lactate clearance and thus improves performance.
* Jack Daniels, author of [[Jack Daniels Running Formula]] says "Threshold, or T-pace, running is one of the most productive types of training that distance runners can do"<refname="JackDaniels2015"/>.
* Hal Higdon in "Marathon The Ultimate Training Guide" says "Exercise scientists now tell us that doing tempo runs is the most efficient way to raise your lactate threshold - that is, your ability to run at a fast pace without accumulating lactic acid in the bloodstream"<ref name="Higdon2005"/>.
* Matt Fitzgerald in his book "Run Faster" says "Threshold training is a major part of every running coach's training system", and that "enable runners to sustain faster and faster running paces
* "Threshold runs … stimulate aerobic-system adaptations and other physiological changes that enable runners to sustain faster and faster running paces for longer and longer stretches of time"<ref name="HudsonFitzgerald2008"/>
=The Science of Tempo Runs=
The idea that training at threshold intensity is particularly effective has no evidence<ref name="Beneke-2011"/>.
* Tempo runs can improve performance in untrained subjects<ref name="Denis-1982"/><ref name="Denis-1984"/><ref name="Londeree-1997"/>. However these studies did not compare how effective tempo runs are over other forms of training.
* In recreational 10K runners, there is not as much improvement from training at Lactate Threshold as from polarized (low/high) training<ref name="Muñoz-2014"/>.
* Training at Tempo paces is ineffective for trained athletes<ref name="Londeree-1997"/>, and may even be counterproductive<ref name="Evertsen-2001"/><ref name="Guellich-2010"/>.
* Training at lower intensity (blood lactate < 2 mmol/l) is more effective at improving performance at the Lactate Threshold training at the Lactate Threshold (3-6 mmol/l)<ref name="Guellich-2010"/>.
* The performance of elite 5k/10K runners is related to total time spend in low intensity training, not higher intensities<ref name="Esteve-Lanao-2005"/>.
* Polarized training has been shown to be more effective than high volume/low intensity, threshold/tempo, or [[High Intensity Interval Training]]<ref name="StögglSperlich2014"/>. The polarized training used two [[High Intensity Interval Training]] and two long (150-240 minute) low intensity sessions.
* It has been observed that elite athletes exercise 80% of the time at low intensity (blood lactate < 2 mmol/l) and 20% of the time at Lactate Threshold or [[High Intensity Interval Training]]<ref name="Seiler-2010"/>. (Sadly this study did not have any breakdown between Lactate Threshold or [[High Intensity Interval Training]].)
=Why Are Tempo Runs Ineffective?=
The science does not give us a clear answer as to why Tempo runs are relatively ineffective. My personal guess is that Tempo pace is still mostly aerobic, so it has similar benefits to running at a slow pace, but it can't be kept up so long. [[High Intensity Interval Training]] probably has dramatically different benefits to Tempo or [[Long Run| Long Slow Distance]].
=References=
<references>
<ref name="Higdon2005">author Hal Higdon, Marathon: The Ultimate Training Guide, date 3 September 2005, publisher Rodale, isbn 978-1-59486-199-4, page 151</ref>
<refname="JackDaniels2015">Threshold Training, http://www.runnersworld.com/race-training/threshold-training, Accessed on 11 August 2015</ref>
<ref name="HudsonFitzgerald2008">First Author Brad Hudson, Second Author Matt Fitzgerald, Run Faster from the 5K to the Marathon: How to Be Your Own Best Coach, date 29 July 2008, publisher Crown/Archetype, isbn 978-0-7679-3020-8, page 57</ref>
<ref name="Denis-1982">C. Denis, R. Fouquet, P. Poty, A. Geyssant, JR. Lacour, Effect of 40 weeks of endurance training on the anaerobic threshold., Int J Sports Med, volume 3, issue 4, pages 208-14, Nov 1982, doi [http://dx.doi.org/10.1055/s-2008-1026089 10.1055/s-2008-1026089], PMID [http://www.ncbi.nlm.nih.gov/pubmed/7152767 7152767]</ref>
<ref name="Beneke-2011">R. Beneke, RM. Leithäuser, O. Ochentel, Blood lactate diagnostics in exercise testing and training., Int J Sports Physiol Perform, volume 6, issue 1, pages 8-24, Mar 2011, PMID [http://www.ncbi.nlm.nih.gov/pubmed/21487146 21487146]</ref>
<ref name="Denis-1984">C. Denis, D. Dormois, JR. Lacour, Endurance training, VO2 max, and OBLA: a longitudinal study of two different age groups., Int J Sports Med, volume 5, issue 4, pages 167-73, Aug 1984, doi [http://dx.doi.org/10.1055/s-2008-1025899 10.1055/s-2008-1025899], PMID [http://www.ncbi.nlm.nih.gov/pubmed/6480199 6480199]</ref>
<ref name="Londeree-1997">BR. Londeree, Effect of training on lactate/ventilatory thresholds: a meta-analysis., Med Sci Sports Exerc, volume 29, issue 6, pages 837-43, Jun 1997, PMID [http://www.ncbi.nlm.nih.gov/pubmed/9219214 9219214]</ref>
<ref name="Muñoz-2014">I. Muñoz, S. Seiler, J. Bautista, J. España, E. Larumbe, J. Esteve-Lanao, Does polarized training improve performance in recreational runners?, Int J Sports Physiol Perform, volume 9, issue 2, pages 265-72, Mar 2014, doi [http://dx.doi.org/10.1123/ijspp.2012-0350 10.1123/ijspp.2012-0350], PMID [http://www.ncbi.nlm.nih.gov/pubmed/23752040 23752040]</ref>
<ref name="Evertsen-2001">F. Evertsen, JI. Medbø, A. Bonen, Effect of training intensity on muscle lactate transporters and lactate threshold of cross-country skiers., Acta Physiol Scand, volume 173, issue 2, pages 195-205, Oct 2001, doi [http://dx.doi.org/10.1046/j.1365-201X.2001.00871.x 10.1046/j.1365-201X.2001.00871.x], PMID [http://www.ncbi.nlm.nih.gov/pubmed/11683677 11683677]</ref>
<ref name="Guellich-2010">A. Guellich, S. Seiler, Lactate profile changes in relation to training characteristics in junior elite cyclists., Int J Sports Physiol Perform, volume 5, issue 3, pages 316-27, Sep 2010, PMID [http://www.ncbi.nlm.nih.gov/pubmed/20861522 20861522]</ref>
<ref name="Esteve-Lanao-2005">J. Esteve-Lanao, AF. San Juan, CP. Earnest, C. Foster, A. Lucia, How do endurance runners actually train? Relationship with competition performance., Med Sci Sports Exerc, volume 37, issue 3, pages 496-504, Mar 2005, PMID [http://www.ncbi.nlm.nih.gov/pubmed/15741850 15741850]</ref>
<ref name="StögglSperlich2014">Thomas Stöggl, Billy Sperlich, Polarized training has greater impact on key endurance variables than threshold, high intensity, or high volume training, Frontiers in Physiology, volume 5, 2014, ISSN [http://www.worldcat.org/issn/1664-042X 1664-042X], doi [http://dx.doi.org/10.3389/fphys.2014.00033 10.3389/fphys.2014.00033]</ref>
<ref name="Seiler-2010">S. Seiler, What is best practice for training intensity and duration distribution in endurance athletes?, Int J Sports Physiol Perform, volume 5, issue 3, pages 276-91, Sep 2010, PMID [http://www.ncbi.nlm.nih.gov/pubmed/20861519 20861519]</ref>
</references>
