What is the Difference Between a Tempo Run and a Long Run?
Tempo runs and long runs are both essential components of a well-rounded running program. However, there are several key differences between the two types of runs.
Tempo Run:
- Definition: A tempo run is a moderate-intensity run that is sustained for a specific period, typically between 20-30 minutes.
- Pace: The pace of a tempo run should be around 85-90% of your lactate threshold pace, which is the pace at which your body begins to produce lactic acid.
- Purpose: Tempo runs improve your body's lactate threshold, which is important for maintaining a faster pace for longer periods.
- Benefits: Tempo runs increase your aerobic capacity, running economy, and overall endurance.
Long Run:
- Definition: A long run is a run that is significantly longer than your typical training runs, typically lasting between 60-120 minutes or more.
- Pace: The pace of a long run should be easy to moderate, around 70-80% of your maximum heart rate.
- Purpose: Long runs build your aerobic base, increase your endurance, and teach your body to rely on fat for fuel.
- Benefits: Long runs improve your cardiovascular health, increase your muscle endurance, and prepare you for race day.
FAQ:
- Which one is better for beginners? Long runs.
- How often should I do tempo runs? Once or twice a week.
- How long should my long runs be? Gradually increase to 10-15 miles.
- What should I eat before a long run? Carbohydrate-rich foods.
- How should I recover after a long run? With rest, hydration, and stretching.
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