Incorporating lactate threshold training into distance running training programs allows runners to take advantage of a very simple form of speed work. There are no distances, laps or splits to keep track of. The only requirement is running at a sustained pace that is faster than normal training pace.
The concept of lactate threshold training, also known as anaerobic threshold or tempo training, was popularized by Jack Daniels, Ph.D., in his book, Daniels’ Running Formula (2nd ed. Human Kinetics Publishers. Champaign: 2005). In the book Coach Daniels defines the tempo run as “20 minutes of steady running at threshold pace." He maintains that 20 minutes is an ideal length of time for tempo run workouts.
Daniels points out that tempo runs are very productive training for distance runners because they build endurance and speed, primary performance determinants for long distance runners and prepare runners to run at a fast pace for sustained periods of time.
Lactate Threshold Training Pace
As mentioned, tempo runs are done at lactate threshold pace. Lactic acid is a natural by-product produced by the muscles during exercise while metabolizing glucose for energy. The lactate threshold pace is running at a pace just below the point of intensity where lactic acid starts to build up in the blood forcing the runner to slow down.
According to Daniels, running for 20 minutes at a sustained pace that is 25 to 30 seconds per mile slower than current 5K race pace works for most runners. For runners who prefer perceived exertion as a guide for pace, he states that the pace should feel “comfortably hard,” a pace that could be maintained for about an hour under race conditions. For those who use a heart rate monitor, he suggests the range of 88 to 92 percent of maximum heart rate for tempo runs.
One other means of determining the correct pace for lactate threshold or tempo runs is to visit the McMillan Running web site where a recent race finish time can be entered into McMillan's Running Calculator. The calculator computes and provides pace recommendations based on race performance for all types of training runs, including tempo runs.
Tempo Runs are a Long Distance Running Training Program Technique
Tempo runs are the most beneficial to half marathon runners and those training for marathons. Shorter distances, like the 5K, are run at a pace well above lactate threshold pace so lactate threshold adaptation is of less benefit to those who compete at shorter distances. Other forms of speed training like intervals would likely be a better alternative for those athletes.
How to Do Tempo Runs
To perform a tempo run training session, runners should begin with a warm-up, 10 to 15 minutes of easy running. After the warm-up, the runner gradually accelerates to and runs at the tempo pace for at least 20 minutes. The session should be capped off with another 10 to 15 minutes of easy running as a cool down.
Fitting the Tempo Running Workout Into a Running Training Program
Since tempo runs are a form of speed work, tempo sessions are considered hard training days and should not be run on consecutive days. As with all speed work training, runners should have an established running base before adding tempo runs to their training load. Adding one tempo run per week that amounts to no more than 10 percent of total weekly mileage is a good approach, according to Coach Daniels.
Lactate threshold or tempo training, is a great way to reap the benefits of speed work and increase endurance. It also serves as a great alternative speed work running workout for those runners who really dislike interval training.
Learn more about calculating effective training paces by reading, VDOT Running Training for Distance Runners
Larry Darter - Larry Darter is a freelance writer and published author with three books to his credit. He is a graduate of the Univ. of Central ...
