How to train for trail running – what is a tempo session and why should you do it?
- A tempo session is also known as an anaerobic threshold session, and will help improve your technique and deal with ‘heavy legs’
- Varied training is important, even if you are preparing for a long slow race
Training for trail running should be varied. Even if you are planning on doing a long slow race, with an even pace from start to finish, it is beneficial to include training sessions at different intensities.
That is what makes a tempo run – something called a threshold session – so important.
What is a tempo run?
A tempo training session is a fast run, but not a sprint.
During the session, you skirt just below your anaerobic threshold, when your body is working too hard to get enough oxygen to your muscles. When you enter this zone, your body becomes less efficient at contracting your muscles and produces by-products such as lactic acid. This is when your legs begin to feel heavy and your pace drops. A tempo session flirts with, but does not cross that boundary.
After a few sessions, you will become familiar with that line and can match your pace and effort accordingly.