Tempo vs Threshold | The Biggest Running Mistake Everyone Makes

🎙️ This week, we’re breaking down one of the most confusing parts of running: tempo and threshold. If you always feel like every run sits in the same hard-but-not-too-hard zone, this episode will change your training forever. We talk about why different gears matter, how to stop running everything at the same pace, and how learning these concepts can make running feel easier and more enjoyable. 🏃‍♀️

The Biggest Running Mistake Almost Everyone Makes
Uplift Conversations Ep. 48
▪️ Tempo vs Threshold made simple, and why most runners mix them up
▪️ How to find your gears using effort instead of chasing perfect paces
▪️ Why running every session at the same speed stops your progress
▪️ The lactate threshold explained in normal language you can actually understand
▪️ Practical ways beginners can start using tempo and threshold training
▪️ Confidence building runs, how to avoid the grey zone, and the biggest mistakes we all made when starting out

💡 Highlights You Don’t Want to Miss:
00:00 🚀 Why every run used to feel the same
00:27 🏃‍♀️ What even is tempo and threshold
01:44 🔍 Speed work basics and the zones between easy and max
02:36 💡 Tempo vs Threshold explained in simple terms
03:36 ❤️ Understanding lactate build up and threshold
05:57 ⌚ Can your watch detect your threshold
07:24 📏 Why paces change as you get fitter
08:50 🤔 RPE vs pace based training
09:19 🕒 What does tempo feel like for beginners
10:43 😅 Real runner stories and common mistakes
11:13 📅 How to add tempo and threshold into your week
12:40 🔁 How to structure sessions for each type
14:06 ⚠️ The biggest mistake beginners make
16:25 🎯 How important is speed work for improvement
17:49 💪 Why these runs build confidence as well as fitness
19:39 🧭 Can you plan tempo and threshold without a coach
20:35 🧰 Learning your gears and avoiding the grey zone
21:00 🏁 Final takeaways and where to start
21:29 📚 More episodes in the Running 101 series
21:57 💬 Ask your running questions in the comments