What is a tempo run?
What do u mean by tempo run? What is for example "run 8miles at 8:11 pace"? What does it mean?
Answers:
Each tempo run is usually followed by a recovery period of approximately a fourth or half of the same period of time. You repeat this procedure over and over during your exercise.
Usually, a tempo run lasts for a mile or so. Running 8 full miles at a tempo pace of 8:11 minutes per mile does not sound right. It probably means that you will run 8 miles, one at a time, at a 8:11 pace, with recovery time in between.
Good luck on your training~!
What's a 'healthy' running time for a mile?
The term tempo run has a range of interpretations. For many runners it just means a harder than normal endurance run . With regard to your workout it seems to mean run 8 miles where each mile is run in 8:11. So the total exercise time is 8 x 8:11 or 65:28.The term was first popularized by Jack Daniels and the formal definition of a temp run is a run at lactate threshold pace. This is the fastest pace that a runner can maintain for one hour. Every runner has his or her unique tempo pace depending on ability and current fitness level.
Normally, a runner runs 10 to 20 minutes at an easy pace to warm up and then runs 20 to 30 minutes at the tempo pace and then runs another 10 to 20 minutes to cool down. It is also possible to run variations of the above tempo run. For example, one can run tempo or cruise intervals, i.e. 6 x 5 minutes at tempo pace with 1 miunte recovery. Generally, the recovery time when running cruise intervals is at a 1 to 5 ratio with the work period. For 10 minute cruise intervals the recovery time is 2 minutes.
Your proposed workout is not truly a tempo run according to the formal defintion. No one would run 65 minutes at lactate threshold pace except in a race so you must be running slower than lactate threshold velocity. Alternatively, you may have misread the workout. It's possible the 8 miles includes the warm up and cool down and the tempo portion is only 4 miles.
More Questions & Answers...