Girls that do tempo runs...

I honestly don't get how to do them--how do you know when you are at your lactic threshold? My long run pace is about a 9:45 pace (I finished my first half marathon in 2:00 with a 9:10 average pace) and I recently did a run that I THOUGHT was a tempo run but was doing 8:00 miles and was told that was too fast.

I'm so confused by these and googling it doesn't help me at all. Anyone know how to explain how to figure out what your tempo run pace should be in layman's terms?

Message edited 10/17/2011 1:57:40 PM.

Re: Girls that do tempo runs...

If you look at the McMillan Running Calculator you can get an idea of what to base your tempo runs at.

For me, before my injury, I would do tempo runs in 1/3 - 1/3 warm up, 1/3 tempo, 1/3 cool down.

Re: Girls that do tempo runs...

I use my 10K pace as a guide.

I do a gradual build up, so I start slow to warm up and slowly build up speed and hold the pace for a bit.

If you did a 2:00 HM for your first (your next will most likely be faster, now that you are familiar with the race), I don't think 8:00 is really too off. If you were able to maintain that pace for 15+ minutes, it wasn't too fast, you just might not know your full potential Too fast is becoming tired and not be able to hold the pace.

Re: Girls that do tempo runs...

Thanks! I can't keep up 8:00 for 15 minutes, I did it for a mile at a time so its really on 8 minutes! I guess I'll slow down and see what I can do for 15 minutes....the coach only had us doing 1 mile tempo runs. Thank you!

Re: Girls that do tempo runs...

One mile is a great start...the pace may be a bit fast, but I don't think by much...have you run a 5k recently? That might help you to get a better idea of your pace.