How many tempo runs should I run in a week, if I generally run 5 to 6 times a week? Surely if I make every run a tempo run I will get quicker!
Laura
You would think that running at tempo pace regularly will make you faster. However, it is not a speed that encourages your oxygen caring capacity (aerobic capacity) to grow maximally – that is achieved by long slower running at a HR of about 75 to 80%.
However, if you have a large capacity, or you are continually increasing your aerobic capacity, then some tempo or threshold running, and some fast interval type training at anaerobic levels, will further develop your pace.
On a 5 or 6 day run schedule I would make one of the runs a tempo session and closer to your target event pace, and introduce some anaerobic running. So you have 4 steady or recovery pace runs, one tempo/threshold run, 1 interval session per week. This ensures that you run at several different speeds in the week – each having a different impact on your fitness.
Have a running training question? Ask Mike for free, and we’ll share the answer online for everyone to benefit! Send your question over to us today.
Share this article
Kettlebells, a popular type of weight training equipment originating from Russia, consist of a cast...
Are you ready to boost your running game this spring? Mark your calendars for the...
During the summer months between marathon blocks, how should I tackle keeping sharp? I’ve seen...
Running a 5k (3.1 miles) is a popular goal for many runners, whether they are...
I have a place in the London marathon in under one month; I’ve picked up...
Running strides are a running drill used by distance runners and coaches for decades to...
Gain exclusive access to London Marathon winner, Mike Gratton, who will create a marathon plan, tailored just for you.
