Also referred to as lactate threshold training, tempo training is designed in order to improve energy production from both aerobic as well as anaerobic energy pathways. The intensity is slightly higher than race pace and links to the lactate threshold. The duration of tempo training is usually between 20 and 30 minutes at a steady pace.<\/p>\n
Tempo training can also be performed sporadically or in intervals. The intensity is the same as steady-state tempo\/pace training except for the fact that the session consists of a sequence of shorter bouts with brief recovery periods. It is vital to keep the intensity at – or slightly higher than – competition pace for either type of tempo training. Progression should be in the form of an increased duration as opposed to a faster running, cycling, swimming or rowing velocity.<\/p>\n
Basically, \u2018tempo\u2019 in weight training means the speed at which you lift the weight (the concentric phase of movement) as well as how fast you lower the weight (the eccentric phase of movement). Tempo is usually shown as a three- or four-digit number, with each number referring to the speed at which a certain part of the exercise should be performed.<\/p>\n
The most recognised as well as most effective way of progressing weight training<\/a> is just by adding more weigh but as you get more advanced it becomes tougher to keep adding weight. As a result, progression may slow down. Tempo protocols are a fantastic way to vary your regime because you\u2019re making the muscle spend more time under tension.<\/p>\n Tempo runs boost a runner\u2019s lactate threshold. As you\u2019re running at or near your threshold pace, your body becomes more effective at clearing lactate. Exercise science has shown us that lactate threshold pace is a great indicator of running<\/a> performance. This is because the faster you can run while still clearing lactate, the faster you\u2019ll be on race day. However, there\u2019s also a significant mental aspect as well: they\u2019re hard, stressful as well as mentally fatiguing. Tempo training teaches you to manage your emotions when running becomes challenging.<\/p>\nWhy Runners Will Benefit From Tempo Training<\/strong><\/h2>\n