Running is one of the simplest things we as humans can do. However, training to become faster, and feel better can be a lot more complicated than what meets the eyes. Many people do not know the difference between tempo and threshold training, and some may have never heard of these terms before.
Both take into consideration one’s heart rate, how fast they can run for an hour straight without exhaustion, as well as when the body starts producing lactic acid. Threshold run is a pace that is faster than your normal easy run, which is something you need to focus on if you really want to get faster. Threshold, also known as lactate threshold or anaerobic threshold is a pace carried out at an intensity level that your body can no longer keep up with the amount of lactic acids being produced. Many people lately have incorporated threshold runs into their routine. This pace is generally 80-90% of someone’s max heart rate.
Tempo runs you can generally sustain for a long period of time. They aren’t easy but many people refer to them as “comfortably hard.” Heart rate should be about 70% of ones max heart rate. Many longer distance marathoners do runs at this type of pace since they can also get in more miles during the week.
It’s important to note that this pace is different from athlete to athlete and depending on what they are trying to accomplish, depends on what type of work you should be doing. A good coach will be able to tell you what your paces are, depending on what your race performances are.