Tempo runs

a continuous high-effort run, without stopping and starting in between. Not the same as threshold training (despite what google says); threshold is still slightly faster. Tempo would be effort 6-8, while threshold might be 8 continuously

Benefits

1. Improves lactate clearance:

intentionally spiking lactic acid so your body gets better at clearing it. When lactate is cleared efficiently, your body will be able to run for longer without the delayed energy providing. ⇒ YOU BUILD ENDURANCE

1. Improves cardiovascular fitness

your heart will get better at transporting oxygen to the muscles ⇒ improves VO2 max, cardiac output and edurance

1. improves race day speed

Interval training

mile repeats, where you go a faster pace for a certain distance with effort 4-7, and then jogging in between with effort 2

Different kinds of interval training:

1. HIIT (effort 9-10, effort 1-2)
2. Fartlek (effort 7, effort 2)
3. Tempo intervals (threshold, jogging pace)

Benefits

1. burns more calories: more intense than a steady, slow run
2. adds variety to training; helps to avoid injury
3. builds fitness quickly; the rest periods help your body adjust to higher intensity running
4. Improves pace: “you could split 6K into intervals—say, 15 x 400 metres on the track or treadmill—and run each at your target pace, Buckingham says. As you improve, you can shorten your rest periods or extend the length of your intervals. Eventually, you'll be able to cover 6K at an eight-minute-mile pace.”