A reader writes:
I have been running about 30 miles a week for the last two months. I want to run a 5k in about 1 month. What workouts do you recommend for me?
I’m glad you realize that it takes more than training runs to run your best race. In order to achieve your 5k potential, you need to mix in some workouts with your daily running routine. Because you have a short time before your race, I suggest that you do a tempo run at least twice per week. To explain the significance of this workout, I need to get into a technical explanation of running physiology…hang with me.
Tempo runs are extremely important because they help to increase your body’s “lactate threshold,” or “LT.” The LT is the point at which lactic acid begins to accumulate in muscles. Lactic acid is a by-product of the body’s metabolization of glucose, which is the primary energy source for running. At slower running speeds, lactic acid is produced at a slow enough rate that it can be re-absorbed into the body. However, if a runner continuously increases his speed, he will eventually reach the LT, which is the point at which so much lactic acid is being produced that it begins to accumulate in the muscles. This creates an increased level of acidity in the muscle issue, which causes the fatigue and soreness that runners experience in races.
Therefore, if a runner can increase his LT by workouts such as tempo runs, he will be able to run at higher speeds without suffering muscle fatigue. A tempo run is ordinarily a 25 to 40 minute run that is just below LT pace. Make sure that you include at least a 5 minute warm-up and 5 minute cool down. To determine your specific LT pace, I recommend using McMillan’s Running Calculator. Just input your best time in an event and the calculator will tell you your desired LT pace for tempo workouts.
By incorporating tempo runs into your running schedule, you will reap the rewards of a body that is better able to withstand lactic acid accumulation and run faster times.
