Tempo Run

I have been running at the same capacity, speed and stamina level for quite some time now. I have been unable to improve my stamina, capacity and times. Even if there have been improvements they are too slow and too little. This is mostly due to the lack of time. Work, travel and lastly my own laziness have been major factors. Lack of good training resources and plans have also led to the stagnation.

So recently I bought two running magazines 'Running Times' and 'Runner's World' that contained lots of training tips and plans. After devouring them front to end, something caught my eye that read 'This "Comfortably Hard" run is key to running your fastest'.

This was an article on 'Tempo Running.' Basic definition of a Tempo Run is that the effort should be "comfortably hard." As in something that is really hard in effort but still do-able and not over the top hard. And it is obviously not something that is comfortable in effort, along the lines of 'comfortably numb' ;-)

Tempo running improves our metabolic fitness. Tempo runs teach the body on how to use the oxygen reaching the muscles more efficiently for metabolism. LT or Lactate Threshold is the level at which the body fatigues. Tempo runs aim to push the threshold higher thus making your muscles better at using the acidic by-products of metabolism. The result is less acidic muscles letting you run farther and faster...

"A classic tempo or lactate threshold run is a sustained, comfortably hard effort." In a tempo run you start with an easy warm up and end with an easy warm down. In the middle you run at a speed that is higher than your average running speed but is a sustainable speed and not your top speed. At this speed you should not end up panting or feel the need to walk in these middle sections. The magazine had a very simple plan that I have started following.
Week 1: 5x3 minutes at tempo pace, 60 second easy jog between each one.
Week 2: 5x4 minutes at tempo pace, 60 second easy jog recovery
Week 3: 4x5 minutes at tempo pace, 90 second easy jog recovery
Week 4: 20 minutes steady tempo pace.

Run!