Tempo Runs: What Most Runners Don't Know

The 1% Better Runner | DLake, Mike Trees & Friends

The what, why, when and how of tempo runs so you can beast out on your next race (or just run comfortably faster and get better at it… sometimes)

Tempo runs are essential for boosting your race times and daily running routine. They are a critical bridge between aerobic endurance efforts (80% easy running) and high-intensity training (20% hard running). I'll go deep into how tempo runs will transform your running efficiency, mental resilience, and overall fitness from 5k fun runners to marathon and even ultra-runners.

Timestamps of what you'll learn

• [00:00] Introduction to tempo runs and their importance in training.
• [02:09] Understanding the role of tempo runs in base training and race preparation.
• [04:06] Exploring the relationship between tempo runs and the gray zone.
• [06:06] Implementing different paced tempo runs for specific race goals.
• [07:11] Importance of tempo runs for different race distances.
• [08:30] Delving into the science behind lactate and the glycolytic system.
• [10:08] Debunking myths about lactate and lactic acid in running.
• [13:02] Personal insights on slow, medium, and fast tempo runs.
• [16:19] The impact of tempo runs on glycogen depletion and recovery.
• [20:47] Understanding when to avoid tempo runs for optimal performance.

Links & Learnings

• Watch & Read this here
• Trainright - Lactate threshold and how cyclists train it
• What is a tempo run and why you should add them to your training - Marathon Handbook
• NRG Coaching Services
• The One Percent Better Runner Newsletter
• DLake Runs on Instagram

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