#runfaster

[ultra-kel]

❤️❤️❤️ #altra #altrarunning #altrarunningfans #run #running #runfaster #altrarep #footshapedshoes (at Naples, Florida) https://www.instagram.com/p/CdiYAUzrFki/?igshid=NGJjMDIxMWI=

[deanna-del-rey]

You're still alive, act like it.

[tonesofit-blog]

Lets have some patients the best things take time

[ladrondearte]

#rainynight #readmymind #sway #strangers #slippery #avoid #runfaster #torino #igersitalia #instapic (presso Turin, Italy) https://www.instagram.com/p/BnPfA6PhjOw/?utm_source=ig_tumblr_share&igshid=7jriy2w0f0uv

[tricraftbeer]

My new race hat is here! A student in Miss @larnww Williams’ classroom drew this and I knew I had to have it. On a hat. #runfaster #originalart #misswilliams #bbbutt #triathlon #racehat

[manvmiles]

Just when I’m getting comfortable with my strength sessions Coach Ivor (@true_performance_fitness) switches things up. Keeps me well and truly on my toes. “You’re never going to achieve anything in the comfort zone,” he quips while loading up the weights. And he’s right. So today we got new drills, new weights and a renewed focus. Don’t tell him but I much prefer the new drills! Looking forward to getting stuck into them over the coming weeks. I’ve got more work to do in the kitchen too. My latest biosignature test has revealed I’m not dropping the body fat at the rate we need, to be in top condition for the sub-3 marathon attempt in Hamburg. So no more eggs 😢 for a start. But I can now start cycling the carbs (aka sweet potato) every 5 days. So on the naughty list now: eggs, soy, alcohol, grain, dairy, sugar, rice and legumes. On the good list nutrient rich veg, good fats and high quality fish and meat + sweet potatoes every 5th day. It’ll all be worth it if the #yearofthepbs is a success. #marathontraining #runfaster (at ONE LDN)

[corgianddachshund]

#Throwback to Coco was coaching dad in the #woofball game🏈 😅😂 #RunFaster #CatchTheBall #WhyAreYouInFlipFlops #CoachCoco

[pulsetrack]

The Tempo Run Advantage: Turning Controlled Effort into Marathon Speed

Ever finished a marathon and felt you had more left in the tank? Or worse, hit the wall at mile 20 and limped home. Most runners spend too much time on slow, easy miles or gut-busting sprints. There is a middle ground. It is called the tempo run. Let me explain why tempo run marathon training is the missing piece for so many runners.

What Is a Tempo Run, Really?

A tempo run is a sustained effort at a "comfortably hard" pace. Think of it as your 10K race pace or about 80-85% of your maximum heart rate. You should be able to speak one or two words at a time, not full sentences. The magic happens because you are teaching your body to clear lactic acid while running faster than your easy pace.

Why Tempo Runs Build Marathon Speed

Marathon success depends on something called "lactate threshold." This is the point where lactic acid builds up faster than your body can clear it. When you cross that threshold, your legs feel heavy, your breathing becomes ragged, and you slow down dramatically.

Tempo run marathon training raises that threshold. You teach your body to handle faster paces for longer periods. A runner with a high lactate threshold can run at a 7:30 per mile pace while another runner hits the wall at an 8:30 pace. Both have the same raw endurance. The difference is tempo training.

How to Find Your Tempo Pace

This is where many runners go wrong. They run too fast, turning a tempo run into a race simulation. Or too slow, slipping back into easy run territory.

Methods to find your pace:

Use a recent 5K or 10K race time. Tempo pace is roughly 20-30 seconds per mile slower than your 5K pace, or 10-15 seconds slower than your 10K pace

Use heart rate: 80-85% of your maximum (roughly 160-170 bpm for a 40-year-old)

Use perceived effort: "Comfortably hard",  you could maintain the pace for 30-40 minutes but would not want to go much longer

A good tempo trainer device helps with the pacing errors. But you still need to listen to your body. If you feel sharp pain or extreme fatigue, slow down or stop.

How Tempo Training Transforms Race Day

After 6-8 weeks of consistent tempo run marathon training, you will notice changes. Your easy pace feels easier. Your marathon goal pace feels more sustainable. The dreaded mile 20 slowdown comes later or not at all.

Physiological changes include:

Increased capillary density (more oxygen to muscles)

Improved enzyme activity (better energy production)

Stronger heart stroke volume (more blood per beat)

Mental toughness (you learn to embrace discomfort)

These adaptations make tempo runs the single most effective workout for marathon improvement, aside from the long run itself. The best tempo trainer is consistent, not necessarily fancy. A simple stopwatch on a measured track works. Run one lap at tempo pace, check your time, and adjust on the next lap.

Embrace Controlled Discomfort

Tempo runs are not easy. They are not meant to be. But they are also not all-out sprints that leave you gasping on the ground. The magic lies in that middle zone, controlled discomfort.