How Do I Find My Tempo Pace | Running Tips

#tempopace #runningtips #trackandfield

Wondering how do I find my tempo pace. If so, you are not alone. This video I discuss how fast you need to run and for how long. Tempo runs are conducted at your anaerobic threshold. So, you are running anywhere from 80 to 90 percent of your maximum heart rate at this effort.

Your lactate threshold is the point where lactic acid begins to build up in the blood streams. The key to running longer is being able to clear lactic acid faster than it is building up in the blood stream. Yes, it is very difficult to run very long at this effort early on in your training build up.

That being said, as you get fitter your body is able to handle this build up for longer periods of time. In addition, your pace quickens and the duration is lengthened. Your tempo run pace should feel "comfortably hard". So, you should not be able to having a conversation with a training partner running at this effort.

Your tempo running pace should be based on perceived effort. If you can only hold the effort for a minute or two you are running too fast. The goal is to sustain your tempo pace for anywhere from 10 to 60 minutes or longer.

Have a question? Make sure to leave a comment below this video. I will respond.

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130-150 BPM =Easy
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165-172 BPM - Anaerobic Threshold i.e Lactate Threshold aka Tempo effort
173+ BPM = Vo2 Max i.e. sprint paces

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Nathan Pennington is the founder of rundreamachieve.com and holds personal bests of 9.27 for two-miles, 4:22 for the mile, 15:19 for 5K, 31.09 for 10K, 50:54 for 10-miles, 1:07:06 for the half-marathon, 1:44:05 for 20 miles and 2:19:35 for the marathon. He is a former member of the US Army World Class Athlete Program and two-time world armed forces cross-country team qualifier.

Nate holds a Bachelor of Arts in Physical Education from Malone University, Master of Science in Sport Administration from the University of Northern Colorado, an MBA from Purdue University and currently working toward his Doctorate of Business Administration (DBA) degree from the University of Missouri-St. Louis. He brings over 28 years of athletic performance and nearly 10 years of experience in building online passive income streams to his clients on rundreamachieve.com and nutritiongeeks.com.

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