{"id":21289,"date":"2017-07-19T20:39:55","date_gmt":"2017-07-19T12:39:55","guid":{"rendered":"http:\/\/www.runnerstribe.com\/?p=21289"},"modified":"2019-09-26T15:30:20","modified_gmt":"2019-09-26T07:30:20","slug":"tempo-training-with-alberto-salazar","status":"publish","type":"post","link":"https:\/\/runnerstribe.com\/expert-advice\/tempo-training-with-alberto-salazar\/","title":{"rendered":"Tempo Training with Alberto Salazar"},"content":{"rendered":"

\u00a9 2019 Runner\u2019s Tribe, all rights reserved.<\/p>\n

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Galen Rupp and Coach Alberto Salazar before the 2013 New Balance Indoor Grand Prix in Boston (photo by Jane Monti for Race Results Weekly)<\/figcaption><\/figure><\/p>\n

\u201cThe idea behind tempo runs is that by being right at lactate threshold you can consistently nudge it down. For instance, Matt Centrowitz, 4:50 (minutes per mile) is probably his lactate threshold, I\u2019m hoping that 6 weeks from now it will be 4:40, and we will keep nudging it down\u201d \u00a0<\/em><\/strong>-Alberto Salazar<\/p>\n

Tempo training - that training term everyone keeps muttering. It\u2019s been around for decades. However, it stands to reason many coaches in the past probably haven\u2019t harnessed its true power as much as they maybe should have.<\/p>\n

It is important to note that the words \u2018Tempo\u2019 and Threshold\u2019 both get thrown around a lot and even though technically they have different meanings, coaches and athletes often use the words interchangeably (as will we in this article). Technically, Salazar is referring to \u2018Threshold\u2019 runs, although he prefers to call it \u2018Tempo\u2019.<\/p>\n

For a clear understanding, check out this article<\/p>\n

http:\/\/www.runnerstribe.com\/expert-advice\/know-your-aerobic-training-zones<\/p>\n

\u201cArthur Lydiard was a revolutionary coach, a great coach. My training system is very different. My belief is that the human body likes continuity, it likes doing things repetitively.\u201d \u00a0<\/em><\/strong>-Alberto Salazar<\/p>\n

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So what the hell is it?<\/strong><\/h3>\n

As explained by Salazar in an easy to understand way:<\/p>\n

[emaillocker]<\/p>\n

\u201cAnytime you run a race, probably from 800m up, you\u2019re using your aerobic system and your anaerobic system, you\u2019re always using both. And the idea is that your aerobic system, which is using oxygen and fatty acids.. the more you can get your system, your body, to use as high a percentage as possible of its energy expenditure to come from that aerobic system, the better. The anaerobic system is kind of like the rocket fuel, your glycogen, and you\u2019ve only got a limited amount of that\u201d \u00a0<\/strong>-Alberto Salazar<\/p>\n

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Building that Aerobic Engine<\/strong><\/h3>\n

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