The Many Types of Speedwork – Tempos and LTs

Tempo and Lactic Threshold? Intervals and Fartleks? Track work? What is the difference?!

This question has been asked by most runners and those who haven’t asked, probably didn’t know that there was a difference. Although the benefits and performance of each are similar, the importance and marginal benefit of each is quite different.

Once each workout is defined any runner can use them to increase speed, endurance, and strength more effectively and quickly. For ease of absorption, this information will be broken in to a three-article series, each describing each workout more specifically with it’s purpose and benefits.

Let’s begin by defining the difference between a Tempo run and a Lactic/Lactate Threshold (LT) run; really, there isn’t much of a difference. For practical purpose, the two terms are interchangeable. An LT run is based on the idea of one’s lactic/lactate threshold, the point where the muscles can no longer behave aerobically. At this point, lactic acid begins to build up in the blood stream. Most runners use their heart rate to measure how close they are coming to the LT point.

There are countless methods, both effective and ineffective, for determining this heart rate. The most effective way to determine it is in a lab, being monitored by scientists in white lab coats, holding Erlenmeyer flasks, and laughing as their concoctions come to life. But if you do not have the resources to take part in these tests, you can use the good old trial and error method.

Tyler Nack, a Senior on the Cross Country and Track teams at South Dakota School of Mines and Technology said he maintains about 170 beats per minute for his heart rate on LT runs.

“You should be running hard, but not hard enough to kill yourself. You would be surprised at how far you can go at this pace.”

The best place to start is approximately 10 seconds per mile slower than your 10k race pace, or 15 seconds per mile slower than your 5k race pace.

When you go out for your next LT run, check your heart rate. If it is floating at 165 bpm and it feels too easy, try running a little faster at 170 bpm. If it is too hard (you’re breaths are very quick and you can’t talk), drop it back to 16o bpm. After a few tempo runs, you will begin to feel as if you worked hard enough when you hit it right and you will feel like you just ran a race the day before if you go too hard. With this little experience, you will get the feel of what is the right heart rate for you.

“It shouldn’t feel like you are racing, but you should feel like you’re going out hard against your training partner, holding a consistent pace the whole time.”

The benefits of a LT run are numerous. As with all running, gains will be made in strength, endurance, overall fitness, but the main goal of a Tempo run like this is to build the ability to increase the consistency of running close to race pace. It will get easier to run your current race pace, allowing you to race even faster and further next time.