Renaming Tempo Runs, by Hal Higdon

Coaches differ on what to call this keystone workout

By Hal Higdon
Author, Marathon: The Ultimate Training Guide

It is the single most effective and adaptable workout that any distance runner can do: the tempo run. I define a tempo run as a workout where you start running easy (warm-up) then gradually accelerate to near your 10-K pace, hold for no more than 5 minutes, then gradually decelerate to an easy (cool-down) pace. In my training plans for intermediate and advanced runners, tempo runs usually last between 30 and 60 minutes.

You can do a tempo run anywhere: in the woods, on the roads, on a track, on a treadmill. For other forms of speedwork, including pace runs and interval training, you need to measure your effort. You need to know precise distance. You need to know the pace. You need a measured course. You need a watch.

In tempo runs, you simply run. Tempo runs are best done in the woods where distance doesn’t matter and pace is controlled by how you feel, not by some clock. The word I most often use in connection with tempo runs is “innovate.” You run as you feel. It is the ultimate listen-to-your-body workout. A tempo run can be the easiest workout you do each week or the hardest.

It is also a type of workout that fascinates us. On the Virtual Training bulletin boards (http://www.trainingpeaks.com/halforumslogin.asp) I manage, I did a search for one month only and for threads only in a single forum. Fifteen questions related to that subject!

I don't claim to have invented the term "tempo run," but I helped popularize it in articles in Runner's World and in Run Fast (pp. 123-134), a book that sold 80,000 copies so carried with it a certain amount of clout. But in recent years, other coaches and other athletes have borrowed (or maybe I should say stolen) the term tempo run and applied it to workouts done at the same pace or tempo, what I refer to more often as FCR's: Fast Continuous Runs.

In my mind, however, a tempo run is one where you change tempos, not run at the same tempo.

So I surrender. I have gotten tired explaining the difference. I have begun to consider changing the name of this workout. I am fairly certain what that new name is going to be, but I'm curious what you think. Or if you even think I should change at all.

If you would like to vote and/or offer an opinion, join me on my V-Boards by clicking the following link: http://www.trainingpeaks.com/bbs-forum/forums/forum-view.asp?fid=20

Comments

[Coach J-R]

Hey Hal
Interesting blog. With all due respect and reconnaissance to your expertise and skills, i believe that whether one calls a tempo run for either of those descriptions, is of no matter. Whoever coined the phrase. Just like the terms L.T, A.T etc, as long as the meaning is clear to each coach and the athlete(s) concerned that have to use that term as a point of reference in thier training, then there is little use trying to standardize the exact meaning.
Myself, i use it for the latter term of run, in part, but explaining clearly that we are working at "tempo" pace or H.R for the run or part of the run or intervals etc.
I believe that as long as the coach understands what he wants from his athletes, and can get that by relating to a term (s) that provide clear understanding and reference, then that is all that counts! However, on that note, there does have to be some similarity or relation to that term in the actual meaning/description of using that (or whatever) term for the said training purpose.

Anyway, cheers for now

respectfully,
J-R Campion