Episode 402: All About that Tempo

In episode 402 of Running Rogue, hosts Chris McClung and James dive deep into the often misunderstood concept of tempo workouts, clarifying that tempo is an effort-based training zone—not a pace—and sits between aerobic threshold and lactate threshold. They emphasize that tempo builds aerobic resilience, lactate efficiency, and mental control, making it essential for endurance performance. The episode breaks down four types of tempo workouts: true tempo (20–30 minutes), broken tempo (segmented intervals), mixed tempo (e.g., Michigan or Julia workouts), and long tempo (6–10 miles), each suited to different training phases. The hosts stress that tempo is most effective in the aerobic strength phase but can be adapted for priming, race-specific training, and even tapering. They highlight the mental challenge of tempo—what they call the 'fidgety effort'—and offer practical execution tips like starting conservatively, staying present, using rhythm mantras, and practicing relaxation at effort. The episode concludes with a strong emphasis on efficiency over speed, framing tempo as a foundational tool for race-day control and staying power. Key takeaways include: (1) Tempo is an effort, not a pace—focus on feeling, not numbers; (2) Use broken tempos to build into true tempos safely; (3) Mix tempo with other intensities (e.g., hills, intervals) to develop multiple systems; (4) Long tempos are advanced and require experience, not just elite status; (5) Practice mental control and relaxation during tempo to improve race-day execution; (6) Tempo is not just about physical effort—it’s a moving meditation that trains efficiency and composure. The overall tone is encouraging, educational, and deeply practical, with a strong emphasis on understanding the 'why' behind the 'how'.