For the
first blog on this page I will bring up the topic of Continuous Tempo/Threshold Running (CTTR). This
term is usually mentioned at running club sessions. However the person using the term usually has
no idea what it actually relates to, other than “running a bit faster than
usual”.
A CTTR
session is a run of around 20 minutes at around 90% of your maximum effort
(slightly slower than race pace). It is the effort level just below which the body has the ability
to clear lactate, which is a
by-product of carbohydrate metabolism caused when the body can no longer keep up with
lactate production.
This type
of session should ideally make up at least two of your training sessions every three
weeks and be around 10 - 20% of your total amount of training.
By adding
CTTR to your training you can increase your Lactate Threshold (the point at
which lactate starts to accumulate in the bloodstream) and slowly increase your
ability to run for longer at a faster pace. CTTR is also a good time to work on
your running form, especially near to the end of the run when you start to feel
tired.
Below I
have worked out average tempo running paces linked to an athlete’s 5k race
pace. I hope this will be useful.
5K RACE
TIME I TEMPO PACE MIN/KM
15min 3.15 pace
17.30min 3.45 pace
20min 4.15
pace
22.30min 4.45 pace
25min 5.15 pace
27.30min 5.45 pace
30min 6.15 pace
32.30min 6.45 pace35min 7.15 pace
37.30min 7.45 pace
Tempo/Threshold
Running can also be linked in with long interval sessions of short recovery;
however this will be explained in a later blog.
Good stuff.
ReplyDeleteThis pacing is really accurate. I've been trying it out with some of the other runners from my club. And it is about our maximum tempo pace.
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