tempófutások

Tempo running, or tempófutások in Hungarian, refers to a type of endurance training run characterized by a sustained effort at a pace that is comfortably hard. This pace is typically faster than an easy recovery run but slower than an all-out sprint or race pace. The goal of tempo running is to improve an athlete's lactate threshold, which is the point at which lactate begins to accumulate in the blood faster than it can be cleared. By training at or near this threshold, the body becomes more efficient at clearing lactate, allowing the athlete to maintain a faster pace for longer periods.

Tempo runs are often described as running at a pace that you could hold a conversation in, but only in short sentences. Another common description is a pace you could maintain for about an hour in a race. The duration of tempo runs can vary, but they are typically between 20 to 40 minutes of continuous running at the target pace, preceded by a warm-up and followed by a cool-down.

This training method is widely used by runners and other endurance athletes, such as cyclists and triathletes, to enhance their aerobic capacity and speed endurance. Consistent incorporation of tempo runs into a training program can lead to significant improvements in performance over middle and long distances. It is a key component of many training plans aimed at preparing for events like 5k races, half marathons, and marathons.