Tempo Training, Weds 3rd August, 7.30pm

Get ready for speed

Tempo training, lactate threshold, what does it all mean and does it really matter?

Yes, is the short answer. Tempo training, or running at a pace which feels uncomfortable, is vital if you want to improve your speed.

I can already hear you beginners thinking, ‘Ahh, but that’s not me. I just want to get around my local park and I don’t care if I do it at a snail’s pace.’

But tempo training is great for All levels because the training variation helps prevent injuries by challenging your movement patterns, it makes it more interesting AND tempo training recruits more muscle fibres so it’s great for strength and conditioning (and a better bikini bum!).

As for the science behind it, tempo training helps improve your metabolic fitness, or  your body’s ability to use oxygen for metabolism more efficiently.

How? By increasing your lactate threshold. Before you glaze over, stick with me because understanding what this means will help you realise what you are experiencing and  why.

Your lactate threshold is the point at which your muscles can no longer get rid of the byproducts of oxygen metabolism, lactate acid and hydrogen ions. This results in fatigue and the feeling of having jelly legs (stairway to hell ring any bells any camp graduates?)

But if you do tempo training, you can increase your lactate threshold meaning your muscles can keep working for longer and you can run further and faster.

Don’t worry if you’re a beginner as we will be varying the session and you won’t be expected to run as fast as someone who has been running for a long time.

We will warm up slowly, and then beginners will run 4 x 1 lap of Hove Park.

Advanced, we will be warming up and run just over 5k at tempo (3 laps of Hove Park).

We will finish with FitBitch Yoga for Runners.

Location: Hove Park, meet at the Cafe.

Time: 7.30pm

Drop in: £5

Advanced: Rachael

Beginners: Melissa



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