Tempo Running: Understanding Intensive vs. Extensive Training

What is the difference between intensive and extensive tempo running?

Intensive and extensive tempo running are distinct training methodologies, both designed to improve a runner's speed endurance and aerobic capacity, but they differ significantly in their intensity, duration, and specific physiological adaptations targeted.

Understanding Tempo Running

Tempo running, often referred to as lactate threshold training, is a foundational component of many endurance training programs. Its primary objective is to improve the body's ability to clear and buffer lactate, thereby allowing a runner to sustain a faster pace for longer periods. This type of training effectively pushes the lactate threshold (LT), the point at which lactate begins to accumulate in the blood faster than it can be cleared. By elevating this threshold, athletes can maintain higher speeds without excessive fatigue.

Intensive Tempo Running

Intensive tempo running focuses on pushing the boundaries of your lactate threshold, operating at a higher intensity for shorter durations.

• Definition: This involves running at a pace that is challenging but sustainable, typically around your 10K race pace or slightly faster than your half-marathon pace. It's often described as "comfortably hard" or "hard but controlled."
  • Effort Level: Corresponds to approximately 85-90% of maximum heart rate (MHR) or an RPE (Rate of Perceived Exertion) of 7-8 out of 10.
  • Duration: Sessions are typically shorter, ranging from 15 to 30 minutes of continuous running at the prescribed tempo, or broken into longer intervals (e.g., 3-5 x 5-8 minutes) with short recovery.
• Physiological Adaptations:
  • Elevated Lactate Threshold: The primary goal is to shift your lactate threshold to a higher speed, enabling faster sustained running.
  • Improved Lactate Clearance and Buffering: Enhances the body's efficiency in processing metabolic byproducts.
  • Increased VO2 Max Contribution: While not a pure VO2 max workout, it operates at an intensity that significantly taxes the aerobic system, contributing to improvements.
  • Enhanced Speed Endurance: Develops the ability to maintain higher speeds for longer periods.
• Typical Session Structure:
  • A common intensive tempo workout might be 2-3 miles at 10K race pace, or 3-4 repetitions of 1-mile repeats at 10K pace with 2-3 minutes of active recovery.
• Ideal Application: Best suited for experienced runners looking to improve race performance over distances from 5K to half-marathon. It's often incorporated during specific race preparation phases.

Extensive Tempo Running

Extensive tempo running emphasizes longer durations at a more moderate intensity, building aerobic capacity and endurance.

• Definition: This involves running at a pace that is comfortably hard, but less taxing than intensive tempo. It's often described as marathon pace or slightly slower, a pace you could theoretically maintain for an hour.
  • Effort Level: Corresponds to approximately 75-85% of MHR or an RPE of 6-7 out of 10.
  • Duration: Sessions are typically longer, ranging from 30 minutes to an hour of continuous running at the prescribed tempo.
• Physiological Adaptations:
  • Improved Aerobic Base: Strengthens the cardiovascular system and enhances overall aerobic fitness.
  • Increased Mitochondrial Density: Promotes the growth of mitochondria, the "powerhouses" of cells, improving energy production efficiency.
  • Enhanced Fat Oxidation: Trains the body to more efficiently use fat as a fuel source, sparing glycogen stores for later use.
  • Improved Running Economy: Encourages a more efficient running form over longer durations.
• Typical Session Structure:
  • A common extensive tempo workout might be 5-8 miles at half-marathon or marathon pace, or a sustained 45-minute run where the middle 30 minutes are at a comfortably hard effort.
• Ideal Application: Excellent for building a strong aerobic foundation, crucial for marathon and ultra-marathon training. It's also beneficial for newer runners transitioning to more structured training, or for seasoned runners in their base-building phase.

Key Differences Summarized

Integrating Tempo Runs into Your Training

Both intensive and extensive tempo runs are invaluable tools in a runner's arsenal, but their application should be strategic and periodized based on your current fitness level, training phase, and race goals.

• Base Building Phase: Extensive tempo runs are highly beneficial here to build a robust aerobic foundation.
• Specific Race Preparation: As a race approaches, incorporating intensive tempo runs becomes more critical to refine race pace and lactate threshold.
• Progression: Start with extensive tempo runs before gradually introducing intensive tempo sessions as your fitness improves. Always ensure adequate warm-up and cool-down.
• Listen to Your Body: Tempo runs are demanding. Avoid doing them back-to-back, and ensure sufficient recovery between sessions to prevent overtraining and injury.

Conclusion

Understanding the nuances between intensive and extensive tempo running empowers runners and coaches to design more effective and targeted training programs. While intensive tempo pushes the body's limits to improve speed endurance and lactate threshold, extensive tempo builds a solid aerobic foundation and enhances sustained efficiency. By strategically incorporating both, athletes can achieve a well-rounded fitness profile, leading to improved performance across various distances.