Tempo Run (Lactate Threshold)

Tempo Run: Pushing the Lactate Threshold

The tempo run is a session run at a 'comfortably hard' pace, right at the lactate threshold. This intensity corresponds to the point where lactic acid begins to accumulate faster than it is cleared. By regularly training at this threshold, you progressively push it back, allowing you to run faster for longer.

Muscles Targeted

Like all running, the tempo run engages the quadriceps, hamstrings, calves, glutes and the cardiovascular system. The sustained intensity recruits more muscle fibers than regular jogging.

Step-by-Step Execution

1. Warm-up: 10 minutes of easy jogging to gradually prepare the body.
2. Tempo phase: 20 to 40 minutes at a 'comfortably hard' pace. You should be able to say a few words but not hold a conversation.
3. Cool-down: 10 minutes of light jogging then gentle stretching.

Heart Rate and Pace

Target HR: 80-88% of HRmax. The pace generally corresponds to what you could maintain for a 1-hour race. It is a demanding but sustainable intensity.

Safety Tips

• Do not exceed the pace: the tempo run is not a sprint. The classic mistake is starting too fast.
• Stay consistent: maintain a constant pace from start to finish.
• Limit to 1-2 tempo runs per week to avoid overtraining.
• Hydrate properly, especially in hot weather.

Variations

• Progressive tempo: slightly increase the pace every 10 minutes.
• Cruise intervals: 3 x 10 min at threshold with 2 min recovery between each.
• Long tempo: 40-60 min for experienced runners preparing for a marathon.

Target Audience

Intermediate to advanced runners who already have a solid endurance base. The tempo run is essential for half-marathon and marathon preparation.