Enhance your endurance and lactate threshold by splitting the tempo run into manageable segments with brief recovery intervals.
Begin your session with a light jog to prepare your muscles and joints.
Start with a light jog to raise your heart rate and loosen your muscles.
Perform tempo runs in segmented intervals with brief recovery periods to maintain intensity.
Run at a steady, challenging pace, just below your lactate threshold.
Jog or brisk walk to recover, keeping your heart rate elevated but allowing your breathing to normalize.
Gradually lower your heart rate and stretch your muscles.
Ease into a gentle jog to bring down your pulse and relax.
Perform static stretches, focusing on major muscle groups used during the run.
The Threshold: Split Tempo Run is designed to improve your running efficiency and endurance by working just below your lactate threshold. This type of workout allows you to sustain a higher intensity for longer periods, which is crucial for long-distance runners aiming to enhance their race times. Splitting the tempo segments with recovery intervals enables you to maintain form and intensity throughout the session, reducing the risk of fatigue and enhancing the quality of your training.
This workout is best suited for intermediate to advanced runners who are familiar with tempo runs and looking to boost their performance. Beginners can also attempt this workout but should adjust the tempo effort to a comfortable pace and ensure the recovery intervals are sufficient to catch their breath. Not ideal for complete novices in running, who might find the demand on their aerobic system too taxing without a gradual build-up.
To maximize the benefits of this session, focus on maintaining a steady pace during the tempo segments, aiming for approximately 80-90% of your maximum effort. Ensure the recovery intervals are active (e.g., at a light jog or brisk walk) to keep your muscles warm and engaged. Proper hydration and adequate rest before the training will enhance performance and recovery outcomes.