August 20, 2009 – Tempo Runs vs. Interval TrainingWith a limited amount of time and effort for intense training, runners must often choose between tempo runs and interval sessions in an attempt to get ready to race faster. There are many elements of a training regimen that help you to get faster and using a variety over a lengthy period is usually the best course of action. But what has a larger effect on your fitness – tempo runs or interval training?

First we must define these two training methods. Tempo runs are done based on lactate threshold (LT) pace which correspond roughly to one’s 15k race pace. Examples of tempo runs are 20 minutes at 10 seconds per mile faster than LT pace, 30 minutes at LT pace and 45 to 60 minutes at 10 seconds slower than LT pace. Interval training consists of repetitions of a certain distance with a specific rest interval. Some sample interval sessions are four repeat miles at 5k pace, six repeat 800 meters at 3,000 meter pace or eight 400 meter repetitions at mile race pace. The rest interval is equal to the time spent running fast.

Renowned coach and author Hal Higdon’s Intermediate 10k Training Program for runners who average 15 – 25 miles per week and have done several races at distances ranging from 5k to the half marathon includes both tempo running and interval training. One week a runner includes 15 – 20 minutes at 10k race tempo in the middle of a 40 minute run while the next week a session of repeat 400 meters are done at 5k race pace. So a runner benefits from a consistent regimen with variety from both elements of training.

During a marathon training routine, two-time U.S. Olympic marathoner Pete Pfitzinger recommends tempo running of 20 to 40 minutes at your 15k to 20k race pace. For interval training he suggests running 5,000 to 10,000 meters at 95 to 100% of your VO2 maximum pace which corresponds roughly to your 5k race pace. For example, this could be 8,000 meters broken down into 20 x 400 meters or 5 x 1,600 meters. Pete does point out correctly that the repeat 1,600 meter session results in more time spent in the optimum zone since there are fewer, albeit longer, rest breaks. Just like Higdon recommendation for 10k training, Pfitzinger incorporates tempo running and interval training into a marathon buildup.

Peter Snell, three-time Olympic Gold Medalist in the 1,500 meter and 800 meter races in 1960 and 1964, also has a PhD in Exercise Physiology. At the University of Texas Southwestern Human Performance Center, he asked some well-conditioned runners to focus on either tempo running or interval training for a period of 10 weeks. One group did tempo runs twice a week which involved running for 29 minutes at LT pace. The second group did two interval sessions per week - 200-meter intervals one day and 400-meter intervals the other day at 90 to 100% of VO2 max. After 10 weeks, the runners ran 800-meter and 10-K races.  The interval-based runners improved 800-meter times by an average of 11.2 seconds and bettered previous 10-K times by 2.1 minutes. The tempo-training devotees cut 6.6 seconds from their 800-meter times and 1.1 minutes from their 10k times.

So what does all of this mean? First it means that both of these elements of training are included in training plans recommended by those who are well-respected in the running community. Second, it illustrates that over a period of time it can be beneficial to incorporate both in your training plan, especially at longer distances. And finally, it appears that you can get the most

‘bang for your buck’ with properly done interval sessions. Over the years I have been primarily a devotee of interval sessions and tend to use shorter races as tempo runs. This is a method that Bill Rodgers, four-time winner of both the Boston and New York marathons, did as he kept his mileage around 130 miles per week and trained through many races. Inclusion of tempo running and interval training should both be a part of any training program. A good coach can assist with the critical timing of each. But if you have to decide between one or the other, it appears that interval training can lead to greater success in less time.