Tempo Running

Can someone explain tempo runs?

I don't get it. If I'm supposed to do a 40-minute tempo run, I'm running at lactate threshold for about 20-25 minutes with warm up and cool down jogs on either end. But if my tempo pace is supposed to be a pace I could maintain for an hour, why don't I just run at lactate threshold for an hour? Or why not run past lactate threshold for that 20-25 minutes since it's only 40 minutes total? I'm running my second marathon in the fall and this time I'd like to be sub-four instead of just finishing, so I'm trying to increase my speed.

1. Why not do a tempo run for an hour? Doing a tempo run for an hour would amount to a race. That is too much stress for a normal or even a hard workout. Essentially, it would be overtraining. Now, there is nothing wrong with entering a 10k or half marathon during your marathon training cycle but you wouldn't run one every week.

2. Why not run longer than 20 to 25 minutes? You can but then you should reduce the pace slightly. Again, the point of training is to train at the right intensity for the right amount of time. More training is not always better.

For marathon training, I highly recommend you add some faster running at the end of a long run. I like to run a couple of 20 milers during the training cycle with the last 5 or 6 miles at marathon race pace. This teaches you to hold pace at the end of a marathon, something most marathoners don't do well.

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