A tempo run is a faster-paced workout also known as a lactate-threshold, LT, or threshold run. Tempo pace is often described as "comfortably hard." Tempo running improves a crucial physiological variable for running success: our metabolic fitness.

节奏跑是一种配速较快的跑法，通常也被称为乳酸门槛（LT），或门槛跑。节奏跑也常被描述为一种“累而不力竭”的跑步状态。节奏跑提升了我们的新陈代谢能力，而新陈代谢适能是提高跑步成绩至关重要的生理变量之一。

Why tempo runs work

为什么节奏跑有效

By increasing your LT, or the point at which the body fatigues at a certain pace. During tempo runs, lactate and hydrogen ions—by-products of metabolism—are released into the muscles. The ions make the muscles acidic, eventually leading to fatigue. The better trained you become, the higher you push your "threshold," meaning your muscles become better at using these by-products. The result is less-acidic muscles (that is, muscles that haven't reached their new "threshold"), so they keep on contracting, letting you run farther and faster.

节奏跑可以提高你的乳酸门槛值，简单点理解就是能提高身体在某个配速下的疲劳点。在节奏跑过程中，乳酸根和氢离子---代谢的副产物---被释放进入肌肉。这些物质使肌肉呈酸性，最终这会导致身体疲劳。你训练的越好，你疲劳的“门槛”就越高，这意味着你的肌肉受这些副产物的影响越低。其结果就是肌肉酸性物质沉积较少（也就是说肌肉还没有达到新的疲劳门槛），因此它们能继续收缩，使你跑得又远又快。

But to garner this training effect, you've got to put in enough time at the right intensity.

但要获得这种训练效果，你必须按正确的强度训练足够长的时间。

【这个所谓的足够长的时间每个人的情况不太一样，我回顾了一下我自己的训练，突然发现我平时的训练，不管是10公里还是半程马拉松，基本都是按节奏跑的速度在跑】

Finding the right tempo

找到正确的节奏

To ensure you're doing tempo workouts at the right pace, use one of these four methods to gauge your intensity.

为了确保你在正确的配速下进行节奏跑训练，请在以下四种方式中选一种用来估算你的训练强度。

Recent Race: Add 30 to 40 seconds to your current 5-K pace or 15 to 20 seconds to your 10-K pace.

最近的比赛：在你最近5公里比赛配速上加30-40秒，或10公里比赛配速上加15-20秒。

【假如你10公里45分钟，那就是4分30秒的配速，那么你节奏跑的速度就是4分45秒—4分50秒】

Heart Rate: 85 to 90 percent of your maximum heart rate.

心率：你最大心率的85%-90%。

【目前流行的理论最大心率计算公式=220-实际年龄。当然，你还需要一个叫心率带的东西来测试你的实际心率】

Perceived Exertion: An 8 on a 1-to-10 scale (a comfortable effort would be a 5; racing would be close to a 10).

运动自觉强度：1-10范围取8的强度（舒适的强度是5，比赛强度则接近10）。

【这是一种纯靠自我感知的方式，对于一些资深跑者来说，他们能较好的感知自己的奔跑强度，在这种情况下，可以使用这种方式来确定自己的节奏跑配速】

Talk Test: A question like "Pace okay?" should be possible, but conversation won't be.

说话测试：可以问一些简短的问题，比如“配速如何？”，但无法进行交谈。

【我的理解是在节奏跑时，只能进行一些简单短句的交流，无法进行较长句子的交流，因为喘不过气】