Are Tempo and Threshold Runs Important in Marathon Training?

Of all types of marathon training or running workouts, threshold and tempo runs are perhaps the most effective ones when used properly. They are also effective in other endurance running besides marathon training. But what is a tempo or threshold run anyway? Different people have different names for it, but they all refer to the same thing. I have heard threshold run referred to as tempo run by some runners and coaches while others also call it cruise run. As I said, you don’t have to be training for marathon alone to use tempo and threshold runs. My definition for threshold running or training is simply a steady run (constant pace) which can last for 20 to 60 minutes. In other words you should be able to hold the pace steadily for up to one hour. It is also referred to by some coaches and runners as “comfortably hard run”.

How to Determine Your Tempo and Threshold Run Pace in Marathon Training

As mentioned above your pace should be one that you can hold for about an hour. For beginner marathon runners or those runners who are new to marathon training, the easiest way to figure out your threshold pace is to use your heart rate. Your threshold run in marathon training should be about 90 percent of your maximum heart rate. In other words your tempo or threshold pace should be faster than your long run pace, but slower than your 10K pace. Even if you are new to marathon training or running, you should have at least run some road races before such as 5Ks, 10Ks or 15Ks. These will help you get started and as you continue into your marathon training, your tempo or threshold pace becomes clearer.

How Do Tempo and Threshold Run Help in Marathon Training?

You should have known by now that marathon running is all about endurance. That is why most of the sessions or workouts in your marathon training plan focus on mileage. Tempo and threshold runs are the most effective workouts that are known to greatly improve your performance in both marathon training and the actual marathon run. They help to develop both endurance and the most effective and efficient marathon pace when they are used properly. Unlike other types of intensive speed workouts that some runners use for their marathon training, tempo and threshold are less stressful to your muscles. This does not mean that interval and speed training are not necessary; they just shouldn’t be your focus if you are training for marathon. Tempo and threshold runs helps to prevent overtraining as well.

It is really important that you find fairly flat terrain for your tempo or threshold runs, this will make it easier for you to keep the same pace throughout your run. Remember that your tempo and threshold pace is faster than your projected marathon pace. This means that when you use tempo and threshold in your marathon training, your body gets use to faster pace than your marathon run pace. So during your actual marathon run, you will feel more comfortable holding a decent pace for the entire marathon race.

Finally pay attention to your marathon training program; if it does not agree with this concept, it may not be a good program for marathon training. Don’t waste your valuable time, find a reliable and effective easy to follow marathon training plan that guarantees success.