Why You Should Incorporate Tempo, Interval, and LSD Runs Into Your Training

You’ve probably heard the terms tempo run, interval run, and long slow distance (LSD) run thrown around if you spend any time running with other people. Maybe you’ve wondered what they are or why they exist—they seem to be popular among elite runners, but are they really necessary? I’m here to tell you that yes, these types of runs have their place in every runner’s training program.

Easy Run
If you’re just starting out in running or are coming back after a long layoff, easy runs will be your bread and butter. An easy run is one at a pace so slow that you could carry on a conversation with someone while running. Easy runs can also be considered recovery runs following more intense workouts. These short jogs help to flush out lactic acid built up from hard training days.

Tempo Run
A tempo run can help you improve your aerobic system’s efficiency. It’s also an excellent way to practice running at your goal race pace for extended periods of time. A tempo run is typically 20 to 30 minutes in length at about 10-15 seconds per mile slower than your half-marathon pace or your target marathon pace. My experience told me that tempo is the key if you aim for PB for your coming marathon. And my favourite workout is 10 miles marathon pace (pregressive if possible) and 4 mils x 3 (M + 5s / M / M - 5s)

Interval Run
The idea behind interval training is to raise your heart rate over a short period of time—30 seconds to 3 minutes—and then bring it back down. Intervals or repetitions are typically alternating between a faster and slower pace. The goal is to make you push hard enough that you’re breathing heavily for 10-20 seconds (or more) before returning to easy running.

Long Slow Distance (LSD) Run
Long slow distance runs are exactly what they sound like: runs where you go at a steady pace for an extended period of time. The advantage to these types of runs is that they really build endurance. They’re great for building a solid foundation before you move on to higher intensity runs. They’re usually run on flat or gently rolling terrain, which also helps with endurance training. While these kinds of long-distance workouts do not raise your heart rate much beyond 75-80% maximum, they can definitely leave you tired! For elite runner, suggested to run progressively to speed up to at least goal marathon pace at the last few miles. Remeber, marathon starts at 30km, negative spilt is the key for PB!