How to Find the Right Pace for Tempo Runs in Marathon Training

🏃‍♂️Establishing good training zones helps to avoid running at the same speed every day and allows us to become more adaptable to different paces.

⏱️Tempo runs are designed to improve our lactate threshold and increase our ability to run at faster speeds for longer periods.

🔍To find your correct training zones, you can perform a lactate threshold test to determine your maximum steady-state pace.

👟Zone 5 corresponds to a 10k race pace, zone 4 is for a sub-threshold effort like a half marathon, zone 3 is ideal for a full marathon, and zone 1 is for recovery.

📚Understanding and training within your appropriate training zones can lead to improved race performance and overall running efficiency.

Why is it important to establish good training zones?

—Establishing good training zones allows you to vary your running pace and become more adaptable to different speeds, ultimately improving your overall running performance.

What is the purpose of tempo runs?

—Tempo runs aim to improve your lactate threshold, which is the point at which your body starts producing lactate faster than it can be cleared. This allows you to run at faster speeds for longer periods without accumulating excessive fatigue.

How can I determine my training zones?

—You can determine your training zones by performing a lactate threshold test, which involves running at an increasing intensity until you reach your maximum steady-state pace. This pace corresponds to zone 5, and the other zones can be calculated from there.

What race distances do the different training zones correlate to?

—Zone 5 corresponds to a 10k race pace, zone 4 is for a sub-threshold effort like a half marathon, zone 3 is ideal for a full marathon, and zone 1 is for recovery runs or easy workouts.

How can training within my training zones benefit my running?

—Training within your appropriate training zones allows your body to adapt to different speeds and intensities, leading to improved race performance, increased running efficiency, and a reduced risk of injury.

00:00In this video, Coach Nate shares tips on how to find the right pace for tempo runs in marathon training.

02:10Tempo runs are designed to improve the lactate threshold, which allows runners to run at faster speeds for longer periods.

03:43Training zones can be established through a lactate threshold test, with zone 5 corresponding to a 10k race pace.

03:59Zone 4 is for sub-threshold efforts like a half marathon, zone 3 is ideal for a full marathon, and zone 1 is for recovery runs.

05:00Training within the appropriate zones can lead to improved race performance, increased running efficiency, and reduced risk of injury.