Howdy, Stranger!
Categories
Options
Tempo runs
![[Deleted User]](https://w9.vanillicon.com/9d8bbf73c5e269557e5ab5b815e16cbd_100.png)
I have read the article in this months Runner's World re. tempo runs and am now totally confused!
I used the formula to derive a bpm of 149 but I regularly run at 175-185, so am I going too fast (doesn't feel it) or am I a totally inefficient runner?
I would appreciate some advice as I really want to get my 1/2M time down to a sub-2 hour.
I used the formula to derive a bpm of 149 but I regularly run at 175-185, so am I going too fast (doesn't feel it) or am I a totally inefficient runner?
I would appreciate some advice as I really want to get my 1/2M time down to a sub-2 hour.
The materials in this website are in no way intended to replace the professional medical care, advice, diagnosis or treatment of a doctor, qualified personal trainer, therapist, dietitian or nutritionist Runners's World, Part of the Hearst UK well-being network © Copyright 2017
Comments
Correct me if I am wrong,
Warm up, run 3 mins flat out, jog/walk for a couple mins, then run 3 mins flat out. Somewhere in that lot you will hit your own max HR.
Check the formula in the mag also against the one on this site in case there is an error.
Here's a deffinition from the time-out-doors site
Tempo Run
Warm up - 10-15 mins
Training focus - Running economy; lactate threshold.
Effort - Continual even paced effort on flat ground. You should feel capable of maintaining the pace for twice the time.
Key words - Even-paced effort
Heart rate - 80-90%
Aerobic/Anaerobic - Threshold
RPE (6-20) - 14-16
Cool down - 10 mins
Most of us have found that this'll give a fairly accurate reading, within 1 or 2 beats anyway.
You can also do tempo runs for a lot longer than 13.1 miles.
I do however feel short tempo runs of 4-8 miles at 10M, 1/2 marathon pace a great starting point & a good way to get fitter.
On flat surface's are best, I can run for miles in one direction without hills so i'm quite lucky.
Big Tim - I take your point about tempo runs, but I am a real novice at pacing and all the runs I do at the moment seem to be at the same pace, however I did speak to John Cooper @ Ron Hill Specials yesterday on a totally unrelated topic and as a result will be adding speedwork and hills to my runs.
I've been at it 20+ years
Hope things go well :-)
The very nature of getting it to it's max will hurt and has the potential to burst something.
However I do monitor how I feel after and during a run and I think I can tell how much i am pushing myself as a result.
I am fairly new to running - 11 months - so maybe in the future this method will change. But basically I go for time on my feet as what counts. In regard to whether I run at easy, tempo pace etc. I guage that by how much i can talk. I.e if I can chat for England then that is an easy run, whereas if I can only manage a few words that is probably more of a tempo run.
My first half marathon was done in 2.07, so i think my method is not doing too badly!!
Like you I would be well chuffed with a sub 2 hour so good luck.
PM - No pain no gain huh!! I'm off to Boots to stock up on Nurofen now!
SS - Looks like your path to the elusive sub-2 hour 1/2 is going to be shorter than mine. My PB is 2:45:54!! And how do you get a resting heart rate that is so low? Mine is 65bpm, does that mean I am abnormal?
PS
All the dangly bits indicate male of the species!!!