Want to maintain speed during long runs? Try Tempo Runs!

For those of you who are looking for a boost in your workouts to help improve your bodies ability to maintain race pace for long distances, think about adding tempo-runs to your weekly routine.

Tempo runs are when you run at a "comfortably hard" pace for an extended period during a run anywhere from 10 minutes to an hour based on your fitness level. From what I have read, tempo runs are a better method of training than speed work for long distance runs because they train your body to maintain speed over long distances and improve your body's ability to use oxygen for metabolism more efficiently by increasing your lactate threshold. If you are not sure what lactic acid and running have to do with one another, read this first:

(This article has a lot of information on the science of enzymes in fat and carbohydrates, and how they effect your body, it is a bit long, but all of this information is incredibly helpful in learning what your body does with the food that you put into it and how that will effect your run)

http://www.marathonguide.com/training/articles/MandBFuelOnFat.cfm

I am going to try and incorporate at least one tempo run in my weekly routine and see what kind of improvements I encounter on long runs going forward. To read more about tempo runs and how to do them correctly, check out this article from Runners World: http://www.runnersworld.com/article/0,7120,s6-238-267--11909-0,00.html

If you have any tips on tempo runs, or other successful (or not successful) training tips, please share!