Every runner thinks they understand tempo runs, but 90% are doing them completely wrong and sabotaging their race goals.

Everyone talks about tempo runs, but no one can agree on what they actually are. This episode ends the confusion for good by breaking down the real-world definition and purpose of this crucial workout. You’ll learn exactly how to find your personal tempo pace, why it’s the secret weapon for marathon success, and how to program it into your training without hitting a wall. Finally understand how to train smarter, recover better, and build the durable speed that leads to a massive new personal best.

Key Takeaways

1. Tempo runs teach your body to hold a strong, steady pace for a long time. They are especially important for marathon training because you can't practice running the full race distance.
2. These runs feel great but are secretly draining your energy stores more than faster workouts. You need extra recovery days afterward to avoid burning out.
3. You don't need a lab test to find your tempo pace. You can use your goal marathon pace, your heart rate, or simply how the effort feels to dial it in correctly.

Timestamps

• [00:22] What You'll Learn
• [01:05] When To Do Tempo Running
• [02:32] How Is This Similar To Grey Zone Training
• [05:20] Use This To Improve Your Tempo Running
• [05:51] Tempo Runs for 5K vs Marathon Racing
• [06:56] Lactate Explained
• [09:15] What Lactate does to Oxygen
• [10:04] Help Me Fight the Algorithm Gods
• [10:24] Tempo Runs Used as Sub-Threshold Training
• [11:39] Lactate Threshold Levels Explained
• [12:45] 1% Better 3 Tempo Run Formula
• [15:28] Why People Get Tempo Runs Wrong
• [16:58] Fatigue from Tempo Runs
• [17:55] Understand This Before You Do Tempo Training

Links & Learnings

• 📈 Get your free 8-week Improve Threshold Training Plan here https://dlakecreates.com/subthresholdfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/tempo
• Learn all about Threshold Workouts here - https://dlakecreates.com/lactate1wtf
• Learn all about Zone 2/Maffetone workouts here - https://dlakecreates.com/run-fast-in-zone-2-heart-rate/
• NRG Coaching - https://nrg-coaching
• Mike Trees on Instagram - https://dlakecreates.com/run.nrg
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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