tempo/threshold... CONFUSED? keeping it simple

Unless you're brand new to distance running, you've likely encountered the terms 'Tempo' and 'Threshold' frequently and perhaps pondered their significance in running or what that means for you.

To simplify, when we engage in running, our bodies generate lactate in the bloodstream. The critical aspect here is the ACCUMULATION of lactate. Beyond a certain threshold, muscles struggle to operate efficiently. However, just below this threshold (often referred to as the anaerobic threshold), lactate is continually re-circulated, and some is even utilised as fuel.

Therefore, the most effective method to enhance any function, particularly threshold pace crucial for distance runners, is to regularly train at or slightly below this level. As you can imagine, this type of training is particularly effective at improving your speed endurance and efficiency; both important factors in race performance, individually and in combination.

A ballpark figure of 4mmol of lactate per L of blood serves as an approximate guide for the anaerobic threshold for most athletes. Of course most of us (me included) have no interest in measuring this or have a clue where to start. Jack Daniels is widely recognized for popularising tempo training. He defines tempo running as a pace sustainable for approximately an hour under rested conditions. See below

https://www.youtube.com/watch?v=dxJVtPT6rHo

This could translate to a 10k pace if that's your personal best for the distance, or half marathon pace if you're super-elite and so on. The key is that each individual has their unique tempo pace, which doesn't necessitate the luxury of lactate testing in a lab.

So for us mere mortals and average Joe runners you can easily determine your tempo pace by inputting your recent race time into this calculator.