Pete Pfitzinger's Essential Ingredients IV

Tempo Runs

"Lactate threshold pace (LT pace) is the best physiological predictor of distance running performance."

Tempo runs fit into three categories based on duration and pace:

1. 15- to 25- minute runs at slightly faster (5-10 seconds per mile) than LT pace;

2. classic tempo runs of 25 to 40 minutes at LT pace;

3. efforts of 40 to 50 (and occasionally up to 60) minutes at slightly slower (5-15 seconds per mile) than LT pace.