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
Running coach answer
Mike Gratton:
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.
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