Tempo run

The tempo endurance run is a form of training in running . Training takes place in the area of aerobic-anaerobic mixed metabolism in order to create a strong stimulus for developing endurance .

Implementation and benefits

Continuous pace runs are embedded in a 15-minute run-in and run-out. After running in, you run for 15 to 60 minutes at a consistently high intensity in a range of 85% to 90% of the maximum heart rate , which corresponds to a lactate concentration of around 4 mmol per liter of blood. The athlete should perceive the intensity as "brisk, but relaxed and relaxed". Alternatively, the total load can be divided into individual distances from 2000 to 5000 m with active breaks (slow running) between 3 and 10 minutes. In addition to endurance, the ability to break down lactate is also promoted.

A well-developed basic endurance is a prerequisite for endurance runs . If this is not the case, speed training too early can impair further performance development.

metabolism

Continuous pace runs stress the fat and carbohydrate metabolism in an optimal mix, without the formation of excessive lactate. In addition to developing both types of metabolism, runs close to the anaerobic threshold also lead to an increase in the body's own glycogen stores .

literature

• Herbert Steffny : The big running book: Everything you need to know about running. Verlag Südwest, Munich, 2004, p. 93 ff.
• Kuno Hottenrott , Martin Zülch: Triathlon endurance trainer. Verlag Rowohlt, 2004, p. 88 ff.