For those who’ve been following working developments recently, you may need observed that steady tempo runs—as soon as a staple in lots of coaching packages 5 years in the past—are slowly turning into extinct. As a substitute, broken-up intervals like one-kilometre or mile repeats dominate the packages of athletes at each degree, from highschool to the professionals. This shift to threshold coaching has been closely influenced by the famed Norwegian coaching technique of the Ingebrigtsen brothers, who’ve discovered large success with this method. Is that this shift to shorter threshold intervals the definitive future of coaching, or do steady tempo runs nonetheless have a spot and objective?
What are steady tempo runs?
Up to now, steady tempo runs have been the go-to exercise for runners aiming to enhance their 10K or half-marathon instances. The strategy was easy: run at a tempo tempo (roughly 75-85 per cent of your max 5K effort) for a set distance or time, whereas step by step growing quantity every week as your health improves. These tempo periods have been designed to enhance energy and stack mileage to push the physique to adapt to working quicker for longer.
Not too long ago, extra runners have been gravitating towards broken-up tempo periods, typically structured as 1km or mile repeats at a threshold tempo with brief relaxation durations. The considering behind swapping tempo runs for thresholds is to interrupt up the tempo, which can permit for much less muscle stress, making the exercise much less traumatic on the physique whereas nonetheless getting the psychological and physiological advantages from the exercise.
For instance, if one runner is doing a 5 km tempo session and the opposite runner is doing 5×1 km intervals at a tempo tempo with a brief, one-minute jog relaxation, the periods are usually not so totally different. With the interval session, you’re nonetheless getting the mandatory work in, however the remaining durations make it simpler to hit your aim paces with out accumulating as a lot fatigue. Compared, a steady tempo run leaves little room for error in sustaining your aim tempo. The shorter intervals (on the similar or comparable tempo) permit your physique to get better extra shortly, making it simpler to bounce again in your subsequent session.
What’s lacking from tempo runs?
Though some have turned away from steady tempo runs, they haven’t fully misplaced their relevance—particularly for athletes coaching for longer distances, such because the half-marathon and marathon. A exercise of 10×1 mile will problem your cardiovascular system, but it surely gained’t totally mimic the calls for of a race, the place your physique has to carry the tempo with out relaxation. For that motive, many long-distance athletes nonetheless contemplate steady tempos important.
Jakob Ingebrigtsen’s most up-to-date half-marathon debut in Copenhagen is proof of that. Many, together with myself, anticipated the 24-year-old to threaten/problem the world file, however as an alternative, he went out too quick and struggled to take care of the tempo. Ingebrigtsen revealed after the race that his 21.1 km race effort was the longest steady run of his profession.
The purpose is, when getting ready for longer races, relying solely on broken-up intervals might depart athletes unprepared to deal with the pressure of working at race tempo for a chronic distance; subsequently, it’s useful so as to add a couple of longer tempo periods into your coaching construct.
Jakob Ingebritsen commenting his race in #cphhalf pic.twitter.com/Kx8ynolcmF
— Alberto Stretti (@albertostretti) September 15, 2024
One other key aspect of steady tempo runs is psychological. These longer efforts train you ways to deal with discomfort over time, constructing the psychological toughness needed for races. For those who’re solely used to damaged intervals, you may battle when confronted with the stress of steady racing.
The best method lies find a stability between interval-based threshold coaching and steady efforts. Whereas broken-up intervals could permit for quicker restoration and higher pacing, steady runs train your physique—and thoughts—to deal with sustained effort with no break. Steady tempo runs could also be much less fashionable than they was once, however they’re removed from useless.
