"braunschweig" <[email hidden]> wrote in
news:w6Hyc.63337$tI2.53607@fed1read07:
Quoted message said:Hi,
I just ran my first marathon at the RNR San Diego and I
enjoyed it very much. I started running about a year ago
and I did a modest 4h58min. Now that I know I can finish
the distance I would like to start improving time, I would
like to run the next one in 4h30min.
First question, I know I need to do more tempo run but I
am not sure I understand how it works, can someone
explain better?
Tempo runs are used to improve your lactate threshold pace.
A high lactate threshold is the ability to produce energy
aerobically at a fast rate without accumulating high levels
of lactate in your muscles and blood. A high LT is one of
the most important physiological variables for performaing
well in the marathon. Your LT most directly determines your
performance limit in any event lasting more than 30 minutes.
Successful marathoners typically race at a speed very close
to their LT pace. With proper training, adaptations occur
inside your muscle fibers that allow you to run at a higher
intensity without building up lactate, such as:
* increased number and size of mitochondria (produce energy
aerobically)
* increased aerobic enzyme activity
* increased capillarization in your muscle fibers
To improve LT – Run at your current lactate threshold pace
or a few seconds per mile faster, either as one continuous
run (tempo run) or as a long interval session at your
lactate threshold pace (cruise intervals or LT intervals).
The more time you spend at your LT pace, the greater the
stimulus for improvement. LT pace is run at close to the
pace that you could currently race for 1 hour – usually 15K
to half marathon race pace
Here are examples of typical training sessions to
improve LT:
Tempo Run: 15 to 20-minute warm-up, 20 to 40-minute tempo
run, 15 minute cool-down. For marathoner training, tempo
runs are preferable to LT intervals.
LT intervals: Usually 2 to 5 repetitions of 5 minutes to 2
miles at LT pace with 2 or 3 minutes between repetitions.
Phil M.
--
"I gotta go. You're killin' me."
