Tempo training is a type of racing training that is run on or around the lactate threshold. Simply put, this is the speed at which lactic acid builds up in the muscles of the legs, and training at this speed helps us raise the level of the lactate threshold, i.e run faster before the muscles start to get tired.
As for the speed at which you run tempo training, it can vary from the pace at which you run 8 km to a pace that is slower than your average time per kilometer in a half marathon. The time interval in which the training is performed can be from 10 minutes to just over an hour. What is common for any Tempo training is that there is a specific speed and time interval in which it must be maintained in order for it to achieve the desired results.
The problem with this type of racing training is more than psychological in nature. That is, mentally it is significantly more difficult to maintain a constant speed that is on the verge of comfort. That is one of the reasons why there are numerous modifications to this type of training, and one of them is the Tempo Twist training.
What is Tempo Twist?
The pace Twist training is a variation of the classic pace training that aims to refresh and at the same time enhance the effect of the usual training. The idea of this training is to turn it into an interval in which the lighter sections are run at the level or below the level of the lactation threshold, and in occasionally you will insert accelerations with a race speed of 5 km or 10 km.
Warm-up: easy running 10-15 minutes
Training: Run 20-40 minutes (or 5-10 km) with your average time per kilometer in a half marathon. If you do not know the exact time for which you can run a half marathon and you have time from another race, use the McMillan Running Calculator.
Introduce acceleration every 5 minutes at a speed of 5 or 10 km for a maximum of 30 seconds. After this acceleration, continue with the previous rhythm until the time for the Tempo Twist workout expires.
Cooling: finish with 10-15 minutes of light running and stretching.
Perform this training every other week and let the last one be at most 10 days before the planned race.