Tempo Run Workouts: Correct Pace and Intensity | Sage Running Training Tips

Whether you are training for a 5km or a 50km, Tempo Runs
(or "Lactate Threshold" workouts) are key for stamina and strength!
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[Jennarm]

I have a love hate relationship with Tempo runs. Sometimes I feel numb throughout the run and the pain does not feel so prominent after the first mile. Others it's just a struggle throughout. I prefer doing my tempo runs with a running partner, we help each other not slack on pace. Thank you for the talk Sage!

[johanu]

This is one of your best videos. Learned a lot. I especially feel that it is too easy to go all out on tempo runs, so this is a good lesson for sure.

[michal_kowal]

Thanks for sharing the info. Did Tempo run yesterday and it was exactly 20 min like you said @ 3:55min/km. Felt comfortably hard but had time to focus on my posture and stride. All the best from Ireland!! 😁

[jamesrichmond]

Interesting talk as I did a 2 x 15 minute tempo workout last night on trail using heart rate as an effort guide - was around 90% max heart rate (173 - 175 BPM). Last few minutes of each set saw heart rate peak to low VO2 max zone. It burned but feels great after as the body knows it's done a workout. I'm looking forward to starting your beginners 50k plan soon as doing a trail marathon later this year

[dwschroe]

Hi Sage,
Had a video idea that I'd like to suggest. Do a stretching/warm up video. Not a 2 min one that tells what you do in general, but one of you actually doing stretches/warm up from beginning to when you start a run. I think this would be beneficial to know the types of stretches you do, how long you hold each one, etc.

[padraiggarrihy]

great stuff sage. helps a lot.

sidenote - great pronunciation of the word 'spiel' 😁

[dech]

cool tune at the opening says it all - running in FUN!!

[HrPedrosak]

Great video as usual! Running at race pace during tempo run?... Guilty!

[MusicMixer]

Hey Sage. I'm from South Africa and was wondering if you and Max are going to run the Comrades again this year? You guys had a great first attempt in 2015 and I have been looking forward to the next up run for two years now. Really think you guys can give the front runners a go.

[tomwebb]

“You couldn’t sprint for 60 minutes” Sage could.

[johnbridger]

what is your view on recovery powders such as sis provide.

[mattyfuj]

Hi Sage,

After I find my average heartbeat for my lactate Threshold, where in the heartbeat zone chart do I put that heartbeat average? Starting at the beginning of Zone 4 range or at the end of Zone 4. In other words, at 80% or 89-90%. Or because it's an average heartbeat, for my lactate Threshold, at 85%?

[owenkelchner]

I just tarted running again about 2 months ago after about a year off. Anyhow I just ran a 22:49 5k and want to get my 5k down to around 21:00-21:30. Should I run a tempo run at say 7:20-7:25 for that goal? The 22:49 5k was 3 weeks ago. I ran a 21:20 on a hilly course a couple years ago so I know I have at least that in me.

[AS-ehfi]

The beginning hahaha 🤣💁🏽‍♀️Thank you very helpful video

[lowzyyy]

As i watch more of Sages videos i am getting the feeling that running is more like rowing because i trained rowing and this types are fairly similar

[hlynurolason]

Hey Sage I was just wondering. What is your maximum heart rate...

[RustyT]

Hi Sage, Would be interested in a video from you and/or sandy on injury recovery and returning to running from a serious injury. I am currently recovering from a bad case of shin splints (been out for almost 6 weeks) and there is not a lot of info out there on returning to running other than go slow and build back up. Just curious on your thoughts on the subject.

Cheers
Rusty

[rogierwijn]

Hello Sage,
I am training for the marathon of Rotterdam, The Netherlands, in April 2018. I have a training scheme of 18 weeks in which I have three races; 2 x 10 K and 1 x a half marathon.
I would really like to know whether I have to run these races all out and run as fast as I can (or not)? I searched the internet, but I cannot find the answer. What would you (or Sandy) say?
Regards,
Rogier Wijn

[CurvedXice]

Is running by heart rate the best for tempos?

[PortEXE]

20 seconds in and already like the video