Tempo training, sometimes referred to as stamina training, is a common systematic approach taken in training one’s body to adapt to increased intensity. Tempo training helps your body get used to a steady pace for a certain amount of time, a quality that can help during competitions. For instance, a long-distance runner needs to maintain a consistent pace at different speeds for long distances for peak performance. For this level of consistent running, stamina is the key attribute.
Tempo training helps in building stamina. A tempo run is basically a moderate duration steady state run done at a particular pace, often referred to as tempo pace. Tempo pace is defined in many ways. It can mean running at lactate threshold, which is the pace at which your body begins to produce lactate faster than it can be processed for energy or slower by 15 to 20 seconds than a person’s lactate threshold. If a person runs long-distance at a pace that is equivalent to his lactate threshold, he would not be able to maintain a quality pace for a longer distance. What happens within your body is this: The lactate threshold is the point at which lactic acid begins to accumulate in muscles. Lactic acid is a by-product while the body’ breaks down glucose, which is the primary energy source for running. An accumulation of lactic acid causes increased levels of acidity in the muscle tissue, which causes the fatigue and soreness that runners experience in races.
If a runner increases his or her lactate threshold through tempo runs, he or she will be able to reduce the accumulation of lactic acid and run at higher speeds without suffering muscle fatigue. Hence ideally the tempo pace should be at 15 to 30 seconds slower than one’s current race pace or the pace that pushes one’s limits while running without tiring (also referred to as balance pace). The distance of a tempo run can range from around 2 miles to 10 miles or more depending upon one’s target race and fitness level. These long, moderate-paced efforts are crucial in training to maintain a quality pace over long distances. In short, the key things to keep in mind while planning one’s tempo run would be one’s balance pace and mileage.
While planning a training routine for a long-distance race, to get the maximum benefits of tempo training, it is to be used in combination with lactate threshold training, speed training, and strength workouts. There are variations on tempo runs based on the interval, speed, and duration. There is an unlimited number of specific tempo runs one could do. Every individual has a different lactate threshold pace, which increases over time as that individual trains more and more.
Tempo training helps in maintaining a fast pace but it also helps in increasing concentration and self-confidence that is critical for any competitive runner. To make sure that tempo workouts are being done at the right pace for a runner, he should be able to add 30 to 40 seconds to his 5-K pace or maintain 85 to 90 percent of maximum heart rate.
Using a 10K to practice tempo training
If you have been running or jogging for a while, using tempo training during a 10K race should satisfy your need for an increase in challenge. But having to run 10-kilometers (approximately 6 miles) is not a walk in the park. If you have not been doing any running and one day you woke up just wanting to do a 10-K race or heard a friend or a colleague that he had just finish his first 10-K, you better be ready. While it definitely is good for the body, not having to prepare for a 10-K race (or any race for that matter) could prove to be harmful than beneficial to you. Running has been linked to benefits such as the strengthening of the heart (increases stroke volume) and opening of the capillaries, both sending energy to the working muscles and flushing waste products from fatigued muscles. Other physiological benefits include the increased number and size of mitochondria and increased myoglobin concentration in muscle fibers. Physically, it strengthens the leg muscles and ligaments, thus improving your endurance. In addition, it recruits fast-twitch muscle fibers to help with slow-twitch tasks (like running a marathon) while teaching the body to burn fat as fuel. However, to achieve these benefits, you need to prep up and be reminded of even the little things such as having enough sleep (aim for at least 8 hours), proper hydration, and eating the right meals, preferably those high in carbohydrates. Consider taking supplements that can help you perform better and take a suitable training program. The following are a dozen of links where you can find 10-K training programs which you can support in your drive to finish the run.
Here are a couple of good training plan options if you’re looking to do a 10K:
- http://www.jeffgalloway.com/training/5k.html – world-class athlete, Olympian, trainer, and coach to over 200,000 walkers and runners, Jeff Galloway shares with you a 10K training program to run injury-free.
- http://www.time-to-run.com/training/10k – his training programs were developed for the improvement of your 10km personal best. If you’ve been running for a while and want to improve on your time, choose a specific program depending on your goal.
- http://www.marathonrookie.com/10k-training.html – as the site name suggests, this one is for beginners. 10K training is a fun way to start running, lose weight, and feel great, and they have the program to gradually prepare you for your run.
