Hello and welcome to the Run to the Top podcast. This is Coach Claire Bartholic and today I'm

reading what are tempo runs and why will they help my? Written by Sarah Crouch

One thing that many runners learn the hard way

is that long distance running is not a sport of instant gratification.

Running as fast as you can for as long as you can. not a sport of instant gratification.

Running as fast as you can for as long as you can every day

rarely leads to personal bests and instead

leads to injury and over training. Racing fast means running smart and targeting workouts at

precise paces that reap specific benefits. Most runners have heard the term

tempo run before that many don't realize

that there are actually three different types of tempo runs better referred to as

threshold runs and that understanding the precise differences between the three is critical to

targeting the right effort levels. With terms like lactate threshold,

tempo run, and anaerobic being thrown around interchangeably,

understanding your training can get pretty confusing and it can even make

figuring out a tempo run pace seem complicated.

To help you better target your training and efforts,

we're going to clarify what the three different zones

of threshold running are

and how you can tell when you are running the right pace to achieve a

specific benefit. We are even going to give you specific workouts to use in each of the

threshold runs.

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