什麼是乳酸門檻跑?

onionufo

其實關於tempo既理論好多，有d仲差別唔少，+上人人情況唔同，小弟建議都係自己親自實踐搵出最適合自己既一種跑法，小弟比較傾向相信hal higdon既理論，tempo練習pace即10k比賽pace減5-15秒

Tempo Runs: A tempo run is a continuous run with a buildup in the middle to near 10-K race pace. Notice I said "near" 10-K race pace. Coach Jack Daniels defines the peak pace for tempo runs at the pace you might run if racing flat-out for about an hour. That's fairly fast, particularly if the tempo run is 45 minutes long, but you're only going to be near peak pace for 3-6 minutes in the middle of the run. In the Advanced 1 programs, tempo runs also are scheduled for Thursdays. Here's how to do this workout. A tempo run of 30 to 40 minutes would begin with 10-15 minutes easy running, build to peak speed during the next 10-20 minutes, then finish with 5-10 minutes easy running. The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout and only for those few minutes mentioned above. You can do tempo runs almost anywhere: on the road, on trails or even on a track. Tempo runs should not be punishing. You should finish refreshed, which will happen if you don't push the pace too hard or too long. It helps also to pick a scenic course for your tempo runs. You can do your tempo run with another runner, but usually it works better to run solo. There's less danger of going too slow or (more the problem) too fast if you choose his pace, not yours.