Tempo Run Workouts: Target Heart Rate Zones
Tempo
Runs are excellent for developing stamina, confidence and sense of pace. What's
the physiological "secret" behind this type of training? It raises
your lactate threshold velocity, the running speed above which fatigue sets in
quickly. As your lactate threshold threshold velocity increases you'll run at
faster speeds without getting tired.
Tempo
runs are an excellent "bridge" to racing; they require you to run
hard for relatively long periods. You will be expected to know your lactate
threshold heart rate pace so you will be asked to measure your intensity by
taking your pulse during these workouts. You will be instructed throughout each
workout to take your pulse for 6 seconds and multiply that number by 10.
To determine your lactate threshold heart rate pace, Coach Paul asks that you
visit the Rockin' 'n' Runnin' Training Program website and under the
link Calculators, press the Heart Rate Training Zones link. Once you arrive at that
link simply type in your resting heart rate and age. Scroll down to Threshold
Pace (min) and Threshold Pace (max) and the heart rates that you need to aim
between will be available for viewing.
