Welcome to Getting Fit at Fifty

My name is Art Davis and I started running in 2007 to lose weight. Check out my before and after photos at the bottom of the page. I ran my first 5K and 10K in 2007 I went on to run my first half Marathon and full Marathon in 2008.

Friday, March 15, 2013

The Tempo Run or The Lactic Threshold Run

"Keep varying the program. Your body will tell you what to do." - Joan Benoit Samuelson  The Tempo Run teaches your body to run fast while handling all the lactic acid that builds up. Lactic acid invades your muscles when you are exercising really hard and slows you down. The tempo run will help improve your times at all distances from the 5k to the marathon.  To do this exercise first do a warm up run from 10 to 20 minutes. Don’t stop running, just pick up the pace. You should be running at a pace where you can talk, but only in 2 or 3 word phrases. If you cannot talk you are running too fast.  You can also base your pace off of races you have run or your goal time for a race: 1) 5k – 30 to 45 seconds slower than your average mile pace. 2) 10k – 15 to 30 seconds slower than your average mile pace 3) ½ Marathon – 5 to 15 seconds slower than average mile pace 4) Marathon – The same pace as your goal marathon pace.  If this pace feels to fast, then relax a little bit. If you are not used to this workout, then gradually work your way into it. Do each one of these run two or three times, and then move to the next level.  1) Run ½ mile at your tempo pace. Jog ¼ of a mile. Repeat this ½ mile tempo, jog ¼ of a mile.    Repeat this pattern three to five times.      2) Run ¾ to 1 mile at your tempo pace. Job ¼ of a mile. Repeat this pattern three to five times 3) Run 1 to 1 ½ miles at your tempo pace. Jog ¼ of a mile. Repeat this pattern two to four times. 4) Run continuously at tempo pace for 15 to 25 minutes. 5) Cool down for 5-15 minutes after you have finished  Following is a video I found on YouTube about the Tempo or The Lactic Threshold Run.  
Have you done this run?If so how did it go for you?

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