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Digital Subscriptions > Men's Running > March 2019 > TEMPOS FRAYED

TEMPOS FRAYED

DO YOU KNOW YOUR TEMPO RUNS FROM YOUR CRUISE REPEATS? CARL LEIVERS IS ON HAND TO CUT THROUGH THE JARGON SO YOU CAN MAKE THE MOST OF YOUR SPEEDY SESSIONS

Tempo runs have been a major part of distance training for decades. But the term ‘tempo run’ often means different things to different people, and the phrase can sometimes be so general that it stops meaning anything at all.

The confusion over the term is partly because there are a variety of popular workouts that work to improve your fitness in similar ways. You may have heard some of the names: cruise repeats, tempo repeats, steady state runs, etc.

When done correctly, each of these workout types help to increase the pace you can run at your lactate threshold (when lactate begins to accumulate in your body).

That pace is ”the number one determinant of distance running success,” according to exercise physiologist Greg McMillan, M.S., whose graduate work focused on studying lactate threshold in distance runners.

With so much to gain from workouts that fall in what McMillan calls the “lactate threshold zone”, they should be included in training plans for a wide variety of distances.

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About Men's Running

For the last three years running, I’ve had the same New Year’s resolutions: to learn Japanese and to play electric guitar. I’m not sure what the sell-by date of these should be but to suffice to say I can say ‘goodbye’ in Japanese and the only riff I know is Deep Purple’s Smoke on the Water – hardly the stuff rock legends are made of. But, more happily, my running resolutions are already proving more successful this year. First, was just to run more often. Lifestyle changes, dodgy Achilles and lack of motivation meant that the last two years have been something of a running wilderness. But renewed enthusiasm over the last 12 months has seen a return to something approaching form and my goal to improve all-round strength is definitely working. I’m running fewer miles but a focus on conditioning has seen marked improvement. Thankfully, this month’s guide lays the foundations for making 2019 your best running year. From top advice on how to nail your tempo running to how to improve your mental focus; the best time of day to run and how to come back from injury, we’ve brought everything together to make sure 2019 is a PB year!