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Tempo Runs Transform You From A Casual Runner Into A Marathon Runner
By Christina | July 31, 2009
Running is a terrific cardiovascular exercise which you should incorporate into your workout program regardless if you are a marathon runner. However, if your goal is to run in a half-marathon or a full marathon it is imperative that you train specifically to successfully accomplish those goals. Proper marathon training focuses on both speed and endurance. You are missing one vital half of the equation if you only concentrate on distance runs and ignore the importance of speed work to make you faster.
People make the mistake of thinking that their only goal with running a marathon is finishing it. Your goal should be to have trained so well in both speed and distance, that by the time race day comes you are running the strongest and fastest race you can. Experts in marathon running have always stressed the importance of having one long run a week as part of a comprehensive training program. Long runs are excellent for building endurance and training your body to run long distances at a comfortable pace. But, new research has shown that the most important part of your marathon training is really found in working to increase your speed.
Tempo runs are even better than short sprints when it comes to increasing your pace. A tempo run is going for a short distance, but longer than a sprint, at a pace that is faster than what you would consider comfortable. Tempo runs typically start out at 2-3 miles and gradually increase to 8-10 miles if training for a full marathon. The idea of a tempo run is to be able to sustain the faster pace for the entire duration of the run. Even though it would be physically impossible to hold this pace for a long run, tempo runs will ultimately make you faster when you run longer distances.
My running partner is the queen of endurance running. She is slow and steady for 11 mile runs. On the other hand, for tempo runs that aren’t even 3 miles, she is dying. She will never be fast, but with proper training she will guaranteed become faster than she currently runs. The idea behind tempo training is to train your body to become used to being comfortable when uncomfortable.
Exercise scientist Bill Pierce was quoted as saying that tempo runs should be “comfortably hard” if done right. You know you did a tempo run correctly when you can’t carry on a casual conversation with your running partner, when you would quit running in a heartbeat if given the opportunity, and when you find yourself yearning for a long run instead.
Just like fast suits in swimming don’t magically make you fast, tempo runs aren’t going to make you an Olympic runner. Tempo runs if done regularly and consistently will, however, make you faster than you already are. Running faster will make you a more efficient runner, will burn more calories, and challenge your muscles differently.
Topics: General |
