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29th January 2023

"Tempo Run"

Brief Summary of Episode

Today we are going to be talking about tempo runs what are they? And how do they benefit us as beginners?  Plus, in today’s episode we are going to talk about one of the icons of track and field. You may have heard of him!

Bullet Points of Key Topics:

Tempo Runs

What are they?

Why is it important?

What is Lactic Acid?

Why Is Too Much Lactic Acid Bad?

So what are Tempo Runs?

Tempo vs interval running.

What are the benefits of Tempo Runs?

• Improves lactate clearance.
• Improves Cardiovascular Fitness
• Improves Race Day Speed.

How to Get Your Tempo Pace

How much is too much?

Potential Road Blocks for Running Tempos

Using a vDot Running Calculator

Recap-

• It improves lactate clearance
• Improves cardio fitness.
• The more you prepare yourself as to how fast you are going to go in a race the better for you.
• For my training I do 2 x 1500m with a 1 minute rest.  I would do a 1k warmup and cooldown.

Pros and cons of where

• Treadmill
• On the Track
• Road

Famous Running icons.

Bill Bowerman (1911 - 1999)

• Nike
• Nike Waffle trainer
• The Swoosh
• His Legacy

Resources & Links

Kip Keino wins 1500 https://youtu.be/Q_9AAy7yZTc

Without limits https://youtu.be/e2MpP3M9oCk

Tempo Running for Beginners https://trainwithmarc.com/2012/02/13/tempo-running-and-appropriate-surfaces-q-a-with-trainwithmarc-part-2/

Jack Daniels vDot Running Calculator https://runsmartproject.com/calculator/embed/index.php?title=Jack%20Daniels%20vDOT%20calculator#modVDOT

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