Tempo running improves a crucial physiological variable for running success: our metabolic fitness. "Most runners have trained their cardiovascular system to deliver oxygen to the muscles, "but they haven't trained their bodies to use that oxygen once it arrives. Tempo runs do just that by teaching the body to use oxygen for metabolism more efficiently."
How? By increasing your lactate threshold (LT), or the point at which the body fatigues at a certain pace. During tempo runs, lactate and hydrogen ions--by-products of metabolism--are released in. The ions make the muscles acidic, eventually leading to fatigue. The better trained you become, the higher you push your "threshold," meaning your muscles become better at using these byproducts. The result is less-acidic muscles (that is, muscles that haven't reached their new "threshold"), so they keep on contracting, letting you run farther and faster.
...If Done Properly
But to garner this training effect, you've got to put in enough time at the right intensity--which like those of many runners, are too short and too slow. "You need to get the hydrogen ions in the muscles for a sufficient length of time for the muscles to become adept at using them," . Typically, 20 minutes is sufficient, or 4 to 5 K if your goal is general fitness. Runners tackling longer distances should do longer tempo runs during their peak training weeks: 7 to 8 for the 10-K, 10 to 14 for the half-marathon, and 17 to 22 for the Marathon
How should tempo pace feel. "It's what I call 'comfortably hard,'". "You know you're working, but you're not racing. At the same time, you'd be happy if you could slow down."
You'll be even happier if you make tempo running a part of your weekly training regimen, and get results that make you feel like a Kenyan--if not quite as fast.
Speed Training
Speed Training should not produce fatigue in your young athletes.
Again, it's a 'fact' that every Coach and Trainer seems to
understand from a theoretical perspective, but seldom implements
properly in a practical setting.
Your work-rest ratios when programming for speed must be set
in such a way that your young athletes are fully recovered before
the next set commences.
Anything less than complete recovery means that CNS is not
firing with optimal capacity and you are, in fact, training lactic
acid threshold instead.
There are two ways to ensure that your young athletes are
recovered well between sets:
1) Make the 'work' portion of your speed training days low volume.
Rather than running 100 or 200 meters, work at acceleration in
10 and 20 meter bursts. That limited work output will require a
much smaller window of recovery.
2) Script a work-rest relationship of roughly 1:3 in terms of time.
Recovery is largely dependent on the condition of your young
athletes but is also very individually specific. Be wary of this
individual specification and be sure to 'watch' your athletes in
between sets for signs of full recovery.
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