Tempo Run Workouts: Correct Pace and Intensity | Sage Running Training Tips
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- เผยแพร่เมื่อ 17 พ.ค. 2017
- Whether you are training for a 5km or a 50km, Tempo Runs
(or "Lactate Threshold" workouts) are key for stamina and strength!
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Best opening on TH-cam 😂🤙
I have a love hate relationship with Tempo runs. Sometimes I feel numb throughout the run and the pain does not feel so prominent after the first mile. Others it's just a struggle throughout. I prefer doing my tempo runs with a running partner, we help each other not slack on pace. Thank you for the talk Sage!
This is one of your best videos. Learned a lot. I especially feel that it is too easy to go all out on tempo runs, so this is a good lesson for sure.
Another bang on video Sage.
Thanks for sharing the info. Did Tempo run yesterday and it was exactly 20 min like you said @ 3:55min/km. Felt comfortably hard but had time to focus on my posture and stride. All the best from Ireland!! 😁
Interesting talk as I did a 2 x 15 minute tempo workout last night on trail using heart rate as an effort guide - was around 90% max heart rate (173 - 175 BPM). Last few minutes of each set saw heart rate peak to low VO2 max zone. It burned but feels great after as the body knows it's done a workout. I'm looking forward to starting your beginners 50k plan soon as doing a trail marathon later this year
yaaaaaaa that music opening!!!
Hi Sage,
Had a video idea that I'd like to suggest. Do a stretching/warm up video. Not a 2 min one that tells what you do in general, but one of you actually doing stretches/warm up from beginning to when you start a run. I think this would be beneficial to know the types of stretches you do, how long you hold each one, etc.
nice clear explanation, thanks!
Awesome vid helped me so much!
Just love your videos 🙌🏻
Thanks for sharing Sage cheers 🍺🍺
Thanks Sage!
Helpful info
The beginning hahaha 🤣💁🏽♀️Thank you very helpful video
20 seconds in and already like the video
cool tune at the opening says it all - running in FUN!!
great stuff sage. helps a lot.
sidenote - great pronunciation of the word 'spiel' 😁
“You couldn’t sprint for 60 minutes” Sage could.
As i watch more of Sages videos i am getting the feeling that running is more like rowing because i trained rowing and this types are fairly similar
I actually came here via rowing as well. It's a lot easier to find info on running than it is on rowing but I think the heart rate zones and training intensities all map over pretty well.
sweet bass groove, bro
Could you do a draw my life video?
Hey Sage. I'm from South Africa and was wondering if you and Max are going to run the Comrades again this year? You guys had a great first attempt in 2015 and I have been looking forward to the next up run for two years now. Really think you guys can give the front runners a go.
Great video as usual! Running at race pace during tempo run?... Guilty!
what is your view on recovery powders such as sis provide.
awesome hat!😁
Hi Sage,
After I find my average heartbeat for my lactate Threshold, where in the heartbeat zone chart do I put that heartbeat average? Starting at the beginning of Zone 4 range or at the end of Zone 4. In other words, at 80% or 89-90%. Or because it's an average heartbeat, for my lactate Threshold, at 85%?
Pretty badass bass player dude 😁
Pretty bad bass player.
Hey Sage I was just wondering. What is your maximum heart rate...
I just tarted running again about 2 months ago after about a year off. Anyhow I just ran a 22:49 5k and want to get my 5k down to around 21:00-21:30. Should I run a tempo run at say 7:20-7:25 for that goal? The 22:49 5k was 3 weeks ago. I ran a 21:20 on a hilly course a couple years ago so I know I have at least that in me.
Is running by heart rate the best for tempos?
Hi Sage. You mention cardiac drift in the video. I've noticed I tend to get this around 40mins into a run. Is this related to the switch to fat burning? Will more training mean the cardiac drift starts later (60mins, 90mins), or start at the same point (40mins) but not drift up as quickly? An idea for a video anyway. Keep up the good work.
deft08 cardic drift is connected to the body trying to dissipate heat. Blood flow is diverted from the muscles to the skin to release heat. This causes an increase in heart rate without an increase of work output. Basically your heart has to work harder to maintain your exercise and the heart rate drifts from the expected rate based on the work load. This is one of the reasons why its hard to exercise in warm temperatures.
Hello Sage,
I am training for the marathon of Rotterdam, The Netherlands, in April 2018. I have a training scheme of 18 weeks in which I have three races; 2 x 10 K and 1 x a half marathon.
I would really like to know whether I have to run these races all out and run as fast as I can (or not)? I searched the internet, but I cannot find the answer. What would you (or Sandy) say?
Regards,
Rogier Wijn
Hi Sage, Would be interested in a video from you and/or sandy on injury recovery and returning to running from a serious injury. I am currently recovering from a bad case of shin splints (been out for almost 6 weeks) and there is not a lot of info out there on returning to running other than go slow and build back up. Just curious on your thoughts on the subject.
Cheers
Rusty
Seconded! I have a bit of heal pain which I suspect is plantar fasciitis. I've been working on my form like you suggested in a previous training talk. Are there certain runs you would substitute with a bike when injured?
RustyT47 There's a website called Radiant running specializing in injury recovery, and videos on form and what may have caused the injury to begin with.
Damn. I've been out for 2 weeks and I'm so glad someone else has asked this
Hey Rusty....sorry to hear about the injury. That can always be a tough one. I did a brief video here: th-cam.com/video/lZlM78cYYCM/w-d-xo.html I think the main thing is you want to get to the root cause before it flares up. For sure look at new/different shoes, running form, and also focus on the shin exercises (to strengthen the area and provide resistance). Then you have to come back to training/running very slowly on soft surfaces and mostly flat runs for short distances/durations. Good luck!
This! So many different injuries of course, but som general tips would be great
I just ran my first half marathon with one month training and never before running 13.1 miles. I’ve played soccer all my life. I got a 1:27:31:15... what do you think?
Tempo and lactate threshold is the same?
Perfect talk, this is why I am holding back on my marathon goals to focus on the middle distances. The relationship between my 5k PR of 18:40 (6:00avg) and my 1/2 marathon PR1:30(6:51avg) Daniels says they are off by 19seconds per mile. The half should probably be 6:36 per mile pace according to his calculator. I should be able to run a 1:25 half based on my 5k Time. SO do I train at my current PR for 1:30:00 or at the paces for a 1:25 based off my 5k?
How many half marathons have you run?
I have run at least 10-12 half marathons but have really only raced 2 or 3 of those. My main issue is and has been consistent training, which is what I am working on now.
Not to mention a large majority of my long runs are in the 12-15 mile range.
85% effort of your 5k PB would be around 6:54 pace, which is slower than your 1/2 marathon pace. So a tempo run around 6:40 to 6:45 pace. Do you have a 10k race pace?
Can you just do this to train for 1.5 miles and 5k's? My 1.5 mile run I do after push ups, sit ups, pull ups, and chin ups. then i must run my 1.5 mile run.
I currently gas out at 1.25 miles trying to keep an 8 minute pace and I am running in 11:50-12:00. Thats with out the stuff before. When I do the push ups and stuff I'm running about a 13:30-14:00 minute 1.5 mile. When I'm gassed and get that very uncomfortable feeling in the diaphragm I still try to push through even if it's super slow.
Other, can I just run a 5k a few times a week at a 9 minute pace and maybe do sprints 1-2 times a week and this should get me to a fast 1.5 mile? Then eventually the 5k should be a little easier and can increase to say a 8:30-8:45 pace for it. Which in turn should make my 1.5 mile faster.
Hello Sage. Just watched you st Comrades 2019. 22nd place overall well done
what could you tell me about stride rate? Ive been told my stride rate is low, is that good or bad?
Bad! Many say cadence should be around 180, I think Sage and Sandi say at least 170, no matter what you pace is.
I don't remember where I first heard it, but before really hard efforts I take a couple tums. Particularly before my fitness test for the Air Force (1.5 mile run), but I do this for interval days and races too. I typically run 30-35 miles a week, but I frequently give this advice to my military friends who minimally prepare for their yearly test. Of course I tell them to try this prior to their official test to avoid any adverse reactions, but the idea is to help stall the buildup of lactic acid. It seems to help, but it could just be placebo. My question is two-fold: 1) what are your thoughts on the use of tums before a run, and 2) could you do a video about how one could prepare for a military PT test? (I would love to help by providing any additional info you need regarding fitness standards or any other questions you might have if you decide to make a video like this).
I'm just a random guy, but I too like to take a couple tums before races or hard efforts. I believe it helps to keep the stomach settled but also prevent cramping.
What do you do AFTER a tempo run? like the next day. I did a hard 10 mile tempo trail run/walk that almost kicked my butt. So what do I do the next day? Just an easy 10 mile hike and 20 miles the day after that or what? I'm working up to a moderate 30 miles. I can already do 30 miles but I want to sneak up on it anyway and then cut back a few days and start over with a hard 10 miles tempo run. Rinse and repeat for the next 5 months when I start a PCT 1000 mile hike. If winter shows up I might have to cut back a lot on trail running/hiking and switch to bike riding.
I’ve seen this question pop up somewhere else and a majority of the feedback suggests an easy long run.
Ir is not a 42k pace neither 10k so a half marathon pace could be?
I think it's all and always about knowing your body first of all but to get there it demands time with yourself literally, a lot of patience and, in my case, HR peception by numbers (BPM) as a parameter. :-) Sleep quality, good food (energy), weather condition and all external issues can mix up this numbers during an activity make eatch one almost unique. Getting older is another factor.
My point is that It seems like the search for myself in running is a daily task :-) The best measure I know is when I run happy and feel life and the wind blowing as my mind gets "empty". I'm free to go I wouldn't say! It's sounds utopic I know but at the and I only have my "strong" body getting weak and my mind that can get stronger. As a lot of runners say "If you can not run anymore, run with your heart"! So the HR number and any perception during training goes aways.
When I read the book "Running with the Mind of Meditation" I realized that I must get my mind trained strong as well!
How about a training topic about "running with your heart"? :-)
Thanks a lot!
Hey can we do a training talk about sail/electrolytes. just sail. There's not good talks out there.
my coach always told me to do it about 1 minute above mile pace...
E-town Coz it depends on the mileage your on, but generally that’s going to be too hard. I’d say go 1min and 30 seconds slower than mile pace. But it’s all individual. Keep in mind that if you do more intervals your mile time might be faster than someone with the same 5k time who does mostly easy miles. Essentially, go by feel and/or heart rate (88% of maximum being the best)
Hey, Sge
So I'm a dlll runner residing in the northeast of the US and currently going into my senior year.
My coach has me getting up to 80-90 miles per week towards the end of the summer. My current prs are 32:32 10k, 4:ll 1500m, and a 15:42 5k. I ran these prs during the track season this year and after 1 year finally broke a plateau.
I am not naturally talented by any means and worked my way up to slightly above average since my first year as a xc runner as a senior in highschool (18:03 5k pr at the time). In all I have been running a total of 4.5 years nearly everyday.
ANyway my question is regarding road races this summer. I was thinking about doing a couple road races on top of the volume I am doing. Do you recommend any road racing, or should I focus on building the aerobic base for the fall XC season. And do you recommend getting up to 100 mpw?
Thanks! I appreciate any advice I can get!
Also, as of now I have converted quite a few peers to veganism just by living by example opposed to shoving it down peoples throats. This method has been by far the best for opening up peoples minds to the concept which is great!
BTW in terms of training, I put up with many mediocres on the team that struggle to stay motivated mentally to train consistently. Everyone feels over trained off the lowest mileage per week (30-40) and I feel as if most of my teammates mistake not feeling 100% everyday (which is normal for a serious endurance athlete). Basically, this just about sums up my team and conference competition in a nutshell. Little training and low motivation to get the best out of yourself.
In terms of where I stand on the team, am a captain, train the most, and perform within the top 30 within the dlll new england level. Goal is to get top 15 at regionals this year! So any tips would help!
PS. It's good to see another vegan that is performing well (especially over excelling). In terms my conditioning level, I have never had many injury's and train roughly 60-70 mpw during the season (we have a fairly week conference so nothing spectacular). Although It feels good beating many runners that beat me in highschool considering I joined the sport late :/.
*Was recommended to your YT page by the Vegan Runner.
I’d say up the mileage if you want, and do some road races for fun on the offseason
Hey Sage, an you explain why my 4 mile tempo run pace (5:55/mile) is so much faster then my 8k race pace (6:10/mile)? Im doing the tempo runs comfterbly painful, and my races feel like races. The only thing I can think of is that races have hills and are on grass, while tempo runs are flatter and on pavement.
J Wolf try doing 2 -1- 2-1 mile tempo repeats with break in between
It's definitely the change in terrain. 35:50 10k and 16:50 5k runner here. For example when I do a easy run in trails and on grass, my pace on that easy run is around 7:45- 8:15 pace but on the roads I can run those miles almost at the same effort and actually run 7 flat per mile.. I believe from my experience that the same principles apply with any effort run you do when it comes to comparing roads and grass. You ll always be more efficient running on the roads plus you can really keep your head up and focus on every aspect of your running form and breathing versus constantly dodging roots and uneven terrain in the grass or trails
i did tempo at 85% of max HR and it felt really hard
can we have a song about running with the guitar? maybe some Springsteen?
WHAT KIND OF WORKOUT SHOULD FOLLOW SOLID TEMPO WORKOUT? SHOULD IT BE A REST DAY OR AN EASY RUN DAY OR LONG RUN?
Easy Run
i heard "if you can run a 10k in 15 mins" ;)
lactate causes burning in muscles? .... maybe circa 1985..
q
If you want some cowbell with that bass call me...
Max hr 220-age
Essex Runner no
okantichrist hr monitor
Essex Runner yes 👍🏻
I can do a 10k
..in like 56/58 minutes...I hope thats fair for a fairly new runner..I only been at it a year👟👟👟👟
Lee Jordan You get no pass for being very slow. In all seriousness though get your 5k to less than 24-25 reliably and the 10k will come.
😂
What the fuck guitar?..
Too much talking won't help anything bro
Too much talking won't help anything bro