There’s one workout that every endurance runner should be running. This “bread and butter” workout is the almighty tempo run.
Most runners have to stop when they reach their lactate threshold, but Dean Karnazes’ muscles never tire: he can run for three days and nights without stopping. What’s his secret?
For those thinking “breed him” – it wouldn’t work. The article said his lactate threshold is determined by his mitochondria, which is inherited maternally. You would have to breed his mom or his sisters, but not him. Additionally, it’s not that he’s immune to getting sore – he just doesn’t feel sore. And it is muscles only, so cardio and everything else is normal.
I’ve heard this sort of thing is common attribute in rowers.
… there are lots of workouts runners can–and should–do regularly. Training variety improves your fitness, staves off injuries, and keeps motivation high (plus it allows me to eat more of my wife’s lasagna). But if pressed to name the one workout that has the greatest impact on racing performance at any distance, I’d answer with a clear conscience: the tempo run.
Tempo runs will make you a stronger miler, a faster 5-K runner, a more powerful 10-K runner, and a less-fatigued marathoner. How can one workout benefit such a wide range of race distances? Simply put: Tempo runs teach your body to run faster before fatiguing.
Source: We All Need Speed
I’m still weeks away from even being able to run