Tempo Run vs. Threshold Run

Attribute	Tempo Run	Threshold Run
Intensity	High	Very high
Duration	20-40 minutes	10-20 minutes
Purpose	Improve lactate threshold	Improve VO2 max
Pace	Comfortably hard	Hard
Recovery	Short recovery periods	Longer recovery periods

Introduction

When it comes to improving running performance, two key workouts that often come up are tempo runs and threshold runs. Both of these workouts are designed to help runners increase their speed and endurance, but they have some key differences in terms of intensity, duration, and purpose.

Intensity

One of the main differences between tempo runs and threshold runs is the intensity at which they are performed. Tempo runs are typically run at a pace that is comfortably hard, around 80-90% of your maximum effort. This pace should feel challenging, but sustainable for an extended period of time. On the other hand, threshold runs are run at a higher intensity, closer to 90-95% of your maximum effort. This pace should feel very challenging, but still maintainable for a shorter period of time.

Duration

Another key difference between tempo runs and threshold runs is the duration of the workout. Tempo runs are typically longer in duration, ranging from 20-60 minutes depending on the runner's fitness level and goals. These longer durations help build endurance and mental toughness. On the other hand, threshold runs are shorter in duration, usually lasting around 10-30 minutes. These shorter, more intense efforts help improve lactate threshold and anaerobic capacity.

Purpose

The purpose of tempo runs and threshold runs also differs slightly. Tempo runs are designed to improve a runner's lactate threshold, which is the point at which the body starts producing more lactic acid than it can clear. By running at a pace just below this threshold, runners can increase their ability to clear lactic acid and sustain a faster pace for longer periods of time. Threshold runs, on the other hand, are specifically aimed at increasing the body's ability to tolerate and clear lactic acid at higher intensities. These workouts help improve a runner's speed and ability to push through discomfort.

Training Effect

Both tempo runs and threshold runs have a significant training effect on a runner's fitness level. Tempo runs help improve aerobic capacity and endurance by increasing the body's ability to utilize oxygen efficiently. This can lead to improvements in race times and overall performance. Threshold runs, on the other hand, help improve anaerobic capacity and the body's ability to clear lactic acid. This can lead to faster race times and improved performance in shorter distance races.

Frequency

When it comes to incorporating tempo runs and threshold runs into a training plan, the frequency at which these workouts are performed can vary. Tempo runs are typically done once or twice a week, depending on the runner's goals and fitness level. These workouts are often used as a key session in a training plan to build endurance and speed. Threshold runs, on the other hand, are usually done once a week as they are more intense and require more recovery time. These workouts are often used to sharpen a runner's speed and race readiness.

Conclusion

In conclusion, tempo runs and threshold runs are both valuable workouts that can help improve a runner's speed and endurance. While tempo runs focus on improving lactate threshold and endurance, threshold runs target anaerobic capacity and the ability to clear lactic acid at higher intensities. By incorporating both types of workouts into a training plan, runners can see improvements in their race times and overall performance.