Interval/Tempo Training & HR

"Tempo" is generally meant to be right around LT effort.  But your HR will lag your effort in intervals, especially earlier in your workout.  So pace and RPE are generally better markers as you start a workout like that.  If you try to jack your HR up in the first interval, you will most likely be running slower by the last interval.  The goal should be to run them at an even pace.  Towards the end of the interval (or over most of some of the latter intervals)  you should see HRs near your LT level.

Recovery should probably be very easy--z1 effort even if HR lags and stays higher.

Usually a "tempo" workout will be a continuous effort between 15 and 45 minutes.  This allows the HR to "catch up" as Johnny said.  The concept is to push your LT pace up by stressing the threshold for a continued amount of time.  I don't know if I really get the idea of a 7 minute tempo interval.  Doesn't seem really effective to me as the whole point of tempo pace is to stress the system for a longer period of time.

What you have really sound more like an interval session.  And if that is the case, 7 minutes is really too long per interval unless you're doing mile repeats ......

As the others have said.

In terms of interval workouts, it depends on what you're trying to accomplish, but generally they are high intensity.

As an example: 12x400 at 90-95% with a 200 jog

An AT/tempo workout would be something like your long run, with about 1/3 of it at a faster rate (this rate would depend on what you're training for, so race pace), or maybe 4x mile @ 77-90%. 

I'm obviously no running coach, but 49min at LT effort sure seems like enough to "stress the system".  Even with the rest breaks, that's a pretty tough run.  I think it would be pretty effective.

Johnny, I think it's "for a continued amount of time" that Daremo's focusing on, and I've always learned that a tempo run is all about.  Find a sustained zone 4 pace and push it for an extended period...15-45 minutes.

I'd agree with Daremo, the workout described by the OP is more of a mile-interval type workout.

That being said, I personally pick a target pace ahead of time that's "easy" (not really, but not max) on the first 2 or 3 but eventually has me spewing bodily fluids on the last 2 or 3 interval sessions.  Hope that helps. 

Again, no expert here, but hired a coach over the winter and that's how he had me do it.  (tempo sessions of 1 or 2 x 15-20, then other sessions of 1000-1600m intervals with consistent paces that lead to an all-out effort at the last couple).

There is no doubt that 7 x 7 mins. wouldn't kick your butt for the workout, but it isn't quite the same as doing 49 minutes continuous.  Those 3 minute breaks make a pretty big difference.

Either workout will definitely push your LT pace higher, but the continuous one would be more effective at it I feel.

I plead complete ignorance on how to incorporate tempos and intervals into my running plan.  I am following the BT IM plan.  My frustration was figuring out why it would have me run 90 minute tempos like that (close to 1 mile intervals)...which is also why I typically skip them in leiu of a long run for designated time period.  The plan does have interval runs but they are more like 45 minute runs with 30-60s 'strides' or bursts every X amount of minutes. 

When I traditionally think of tempos, I think of a 10 minute warm up, 40 minutes at faster pace then 10 minute cool down. 

Yes, he's focusing on "for a continued amount of time".  But the OP's workout called for 7x7' (3') at tempo.  Now he could run 49' at LT, but that's a very hard workout.  Breaking it up into "intervals" makes it more manageable yet still gets the same total work.  Perhaps it gets more total time at LT than someone following this (generic) plan would be expected to be able to execute in a quality fashion in one or two longer intervals.  Marginally different benefits, perhaps, but I still think that would be a very effective LT workout.

That is exactly what Pfitzinger-Douglas has for their tempo runs for their Advanced Marathoning book.  The longest I had to do in both my training sessions for the two marathons was a 7 mile tempo session included in a 12 mile run.  That worked out to be about a 48 minute pure tempo session if I remember correctly.  More than enough to kick my azz!

Intervals are typically done for VO2 Max. work and should be done at around 5k pace.  Usually you take approximately 1/2 the time that you did for the interval for your recovery period.  So if I was doing like 6 x 800's at 5k pace it would be 3:00 intervals with between 1:30 - 2:00 rest.  I typically cheat though and do a 400 easy between each interval which works out to about a 2:15 recovery period.  A little longer than I'm supposed to, but I still hit upper 180's on the intervals (peaking around 188) and my run LT is somewhere in the 176 - 178 range.

I realize we're veering OT here, so sorry to the OP.

Yes sure, you could very well do a long tempo run which is also certainly the more typical "tempo" run prescription.  And I'll grant that a 49' LT run is "more" than a 7x7'(3').  But that 7x7'(3') may very well be "more" than a 35' tempo run, and also "easier" for many people to execute well.  So it has plenty of value--don't think you disagree there at all.

I agree with your standard definition of intervals, so how about we call these "cruise intervals"? 

Beh.  Terms.

7x7'(3') could vary in terms of intensity.  My ability to run 7' miles is different than Rick's.  It would be a greater stress on me.  Ultimately, this doesn't make much sense the way it's presented.  Isn't there any idea as to what sort of exertion level you should be experiencing?

As for tempo runs v. intervals v. LT runs v. strides.......That's a WHOLE separate topic.

Yes, tempo level exertion according to the original presentation of the workout--I just used some shorthand.  Of course, some may argue the term "tempo" could be sub-LT too (e.g., z3).

That's what I mean.  What's "tempo-level exertion"?  I've always seen it expressed as either a pace (5k pace, 10k pace, etc.), or %HR, or (more rarely) RPE.  If you don't know what "tempo exertion" is, then it kind of muddles the point.  Even looking at the original post, I know he says 7x7', but WHY is he doing 7'?  Do we know what his pacing is like?

I'd agree and say that I do my tempo workouts right at or just a hair below LT.  The common accepted pace would be your 15k or 1/2 mary. pace.  15k pace for slower runners, 1/2 mary. for faster.

Unfortunately after my 1/2 last month I am going to be dreading every tempo. run I am supposed to do since my 1/2 mary. pace is my 5k pace from two years ago ..... they are going to really hurt.

See, to me, this is a tempo session:

18 miles total, with about 6 at approximate marathon pace (being in marathon training).

So, I'd run the first 6-8 at an easier pace, the next 6 at MP, then the remaining at a easier pace.  Even at 7:15 per, that's over 43 min at MP.

To me WU/CD are really light running, more likely jogging.  I would do that before I start the watch, and after I stop it.  I guess, depending on one's definition, that first and last 6 miles could be considered WU/CD, but that seems excessive to me.

To do a WU, run at a higher intensity, then CD....that just sounds like a hard run or a race. 

I made the assumption that "tempo" is around LT which would be the most widely accepted definition of the term.  The plan itself may define it--I don't know.  He's following a generic plan.  Why does it matter what his pacing is?  He's going to run 7' at a proscribed effort level.  One person may cover 1mile, another 3/4.  The point is to spend 7' at the effort level, not to cover a certain distance.

Very few people would equate MP with tempo.

Alright, I was misreading what the plan was calling for.  Disregard.

As for MP not being a tempo pace, I was concerned more with the structure of what's being proposed, vs. the speed.  Either way, it would probably be faster than normal training pace, which is the point.

However...
For marathoners, Pfitzinger prescribes up to nine miles at between half-marathon and marathon race pace, or a 13-mile run followed by five miles at between half-marathon and marathon pace. He will typically have his runners perform two of these workouts every three weeks during a marathon build-up. This is a sensible guideline; as the goal race approaches (but before tapering) the runner might want to increase the frequency to one tempo effort weekly.

http://runningtimes.com/rt/articles/?id=5615&page=3&c=85 

That would be a "pace" run in th marathon world and is more to give the marathon training a confidence boost that you can hold that pace for a sustained amount of time.  Since your marathon HR should always be about 5 - 10 beats below your LT (to be able to sustain it for the whole race) it doesn't stress the body as much.

Also, those sessions should really be about 3/4 of your long run.  So in a 15 miler you'd do the first 3 at your normal LSD pace and then in the 3rd mile start picking it up until you are at pace and hold that for the distance.

By most definitions a tempo run is the exact same thing, just the pace is at the 15k - 1/2 mary range.  And it is a gradual ramp up to pace which you hold, then come back down.

Think of the tempo run as a shallow/flatter parabola where you build up and sustain then come back down.  An interval would be an upside down box ....... easy, then a striaght jump to a higher pace which you hold for a very short time, then right back down to easy.

And this is exactly why alot of these terms are meaningless.

You call them pace runs, others call them AT runs, still others call them tempo runs.

Intervals are easy to determine.  The problem with intervals is how long the intense part should be, how long the recovery should be, and how many to do. 

This workout really should be labled a cruise interval workout rather that a Tempo workout. When I prescribe a Tempo workout for my athletes the goal (as stated many times before) is to get them at or just under their LT. The purpose for this workout is to train the body to sustain at or just under LT for a given time and to teach the body to buffer lactic acid more efficiently. I have prescribed Tempo runs up to 75 min for HIM and IM athletes, however the scope of those workout are more of a fartlek/tempo type.

If you want to be able to hold a certain pace during races then I suggest that you try some mixed interval workouts. This is one that I have my athletes do once a week and I also do them myself. As a result I have PRed 5k and 10k distances this year.

Shell workout

1 mile warm up easy

1 mile @ Goal Half Marathon Pace (800 recovery)

2x 800 @ 10 k Goal Pace (400 recovery)

3x 400 @ 5k Goal Pace (200 recovery)

1 mile cool down

You can play around with this based on what distance you are running. For example if you are training for an Oly you can increase the 800's up to 5 or so (I would go more than that), you can also shorten the recovery intervals as your body starts to adapt.

For the 4 weeks prior to the A race, more traditional "puker" type intervals are helpful since you are trying to raise your LT.

What SHOULD matter here are the goal of the session (i.e. increase LT, VO2Max, M-pace efficiency), how the duration of the session will impact the overall plan and how does the session fit on the training cycle.

Just as FYI:
RPE Easy run = Friel’s Zone 1 HR = Daniels  E pace
RPE Steady run = Friel’s Zone 2 HR = Daniels Between E and M pace
RPE Moderate run = Friel’s Zone 3 HR = Daniels M pace
RPE Hard run = Friel’s Zone 4 HR = Daniels T pace = LT/FT  
RPE Very Hard = Friel’s Zone 5 HR = Daniels Between I pace = VO2Max