Tempo Running for Endurance Runners

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This episode delves into the concept of tempo runs for endurance runners, focusing on the importance of zone three training. Matthew Boyd explains the physiological aspects of tempo runs, how they fit into a five-zone training system, and their significance for race preparation. He discusses practical applications, including various workout examples and the importance of fueling strategies for races. The conversation emphasizes the balance of intensity in zone three and its role in enhancing performance for half marathons and marathons.

Takeaways

• Tempo runs are in zone three of the five-zone system.
• Zone three is a comfortably hard pace, around a six out of ten effort.
• The top of zone three is near the lactate threshold.
• Zone three helps runners adapt to race pace both mentally and physically.
• It’s important for fueling strategies during races.
• Zone three workouts can include intervals and steady runs.
• Training in zone three is more prevalent closer to race day.
• Zone three is often considered the most enjoyable running pace.
• Practicing race pace in zone three is crucial for marathon preparation.
• Zone three runs help prevent easy runs from becoming too hard.