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Tempo interval training combines the benefits of tempo runs (steady, comfortably hard effort) with interval structure (periods of running and recovery). It’s a powerful method to improve both speed endurance and lactate threshold — the point where fatigue starts to build up rapidly. Tempo intervals help your body clear lactate more efficiently, allowing you to sustain a faster pace for longer without “burning out.” This is crucial for races from 5K to marathon distances. Example: 4 × 10 minutes
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