I have already done a blog on tempo runs which gives a more in depth explanation but basically a tempo run consists of an easy jog for a warm up and cool down with a harder run above your anaerobic threshold in the middle.  This should not be judged by Pace as the variables on a run (hill, wind, weather etc) will go some way to dictate these, but it  should be somewhere between gentle breathing and gasping for air.  You should be able to speak a few words, but not easily be able to have a conversation.  This workout is good as it increases your lactate threshold which makes it easier to run faster at an easy pace.  It also prepares you for a race so that you can find the reserves when you need them and will help with your mental strength which is hugely important when running long distances.

There are short, very intense runs where you give it your all and are fighting for breathe, followed by the same amount or slightly longer recovery of jogging.  Eg run for a minute, jog for 1m 30sec or run or 2 mins, jog for 2 – 3 mins.  These fast run sections should be carried out at a level above your red line followed by an easy jog to recover.  These then get repeated several times back to back during your session.  These runs allow your body to adapt to short bursts of fast pace while improving economy and endurance.  It’s also a great fat burner too!

Fartlek is a Swedish work for speed play.  These runs ae not as structured as the previous two and is comprised of moderate-hard runs with easy runs in between.  The way to run them is to pick a point that you can see (a sign, a tree, a lamppost etc) and run to it at a fast pace then have a time of easy effort to recover.  The idea is to run different paces for different amounts of time without being restricted to set times or distances.  These workouts help you to feel how your body is responding to the efforts and how quickly it recovers.  It’s also a great stamina builder.

So there you have it.  This is a short explanation of the differences in these workouts along with some of the benefits.  They should form a part of every long distance runners training as they help to get your legs used to being fatigued and will get you out of the rut of being stuck at the same pace for mile after mile without improving.

I will be doing further more in-depth articles on fartlek and interval training to go with the tempo run article that I did a while ago.

Give them a try to mix up your training and Happy Running!