Interval and tempo runs

Reviewer Real programming advice, not just definitions -- how to use these workouts to fix your specific weaknesses.

Moderator Fully on-topic and goes further than most -- not just defining intervals and tempo but explaining the physiological purpose of each and when a runner should lean on one over the other.

Reviewer About as complete a tempo-run lesson as you'll find in this length.

Moderator Comprehensive, squarely-focused explainer on tempo runs from definition through execution.

Reviewer Clear, correct, and concrete -- a genuinely good explainer for telling these two apart.

Moderator Textbook compare-and-contrast with concrete example sessions for both interval and tempo runs -- this is exactly the sub-skill.

Reviewer Excellent - a real progression plan plus the classic mistake (running tempo too hard) explained from experience.

Moderator Entirely a tempo run tutorial - what it is, why it works (lactic threshold), how to find your pace (effort, HR%, calculator, or a 30-minute test), and a full progression of sessions from short intervals at tempo pace to sustained blocks. Squarely the sub-skill.

Reviewer One of the best in the batch - precise zones, clear progression, sessions tailored to race distance.

Moderator Fully dedicated to tempo running - definition, zone 3 placement, heart rate brackets, how it differs from threshold, how often to do it, and detailed example sessions by distance/level. Squarely on this sub-skill.

Reviewer Genuinely educational — explains the physiology, not just the label.

Moderator Directly, thoroughly compares tempo and threshold running with clear physiological grounding — squarely and deeply the skill.

Reviewer Concrete examples plus a real periodization tip -- well above the usual definition-only content.

Moderator Directly addresses both halves of the sub-skill with real example sets for intervals and a clear pace description for tempo -- squarely on topic.

Reviewer Good practical pacing guidance - start short and build up, don't blow up the effort.

Moderator Clear physiological explanation of tempo runs from a well-known running coach - lactate threshold pace, mental toughening benefit, practical pacing progression (start short, build to 30-40 min). Doesn't address interval runs specifically.

Reviewer Great tempo run breakdown - watch for the 'don't turn it into race pace' warning alone.

Moderator Excellent structured explanation of tempo runs specifically - definition, physiology (lactate threshold), structure options, the single biggest execution mistake, and a self-check test. Doesn't cover interval runs (the other half of this sub-skill name) at all.

Reviewer Excellent, practical guidance on how many hard sessions per week is actually optimal - saves people from overtraining.

Moderator Entirely about how often to run intervals and tempo/threshold sessions - recovery phases, supercompensation timing, and the 80/20 rule applied specifically to interval/tempo dosing. Directly on-topic for this sub-skill, arguably the most focused of the group on the 'how much/how often' side of it.

Reviewer Makes pacing concepts click with simple, relatable tests.

Moderator Covers interval and tempo runs as two of the core run types, explained with clear distinctions from the other types — squarely on-skill, and the broader context helps rather than dilutes.

Reviewer Solid, practical breakdown a runner could use to plan their first real tempo session.

Moderator Entire video is dedicated to tempo running - what it is, how it differs from threshold/race pace, why it works, how to find your pace, how long to run it, and how to build it into a long run. This is squarely the sub-skill.

Reviewer Clear, credible, and genuinely teaches you how and why to run intervals.

Moderator This is squarely a tutorial on interval workouts: definition, warm-up, fueling, lactate threshold and VO2max rationale, plus a real 4x800/7x400 session demonstrated live with coaching cues throughout.

Reviewer Concrete, well-structured, genuinely actionable.

Moderator Comprehensive, dedicated explanation of interval training — what it is, why it works, and a breakdown of short/medium/long interval types with concrete example sessions.

Reviewer Specific, credible workouts from someone who's actually coached this distance.

Moderator Squarely about interval training methodology, applied specifically to ultra/trail runners — same core skill, specialized context.

Reviewer Clear, precise protocol design, just very brief.

Moderator This is a concise, purpose-built lesson on interval training, defining short and long interval protocols by percentage of MAS with explicit distances, durations, and recoveries.

Reviewer Accurate, clear explanation of why the two workouts exist -- just short on concrete examples.

Moderator A clean, direct compare-and-contrast of intervals vs. tempo runs -- exactly what this sub-skill is asking for.

Reviewer Gives you real sessions to copy - ladder workout, Yasso 800s, tempo progressions - genuinely useful.

Moderator Covers intervals and tempo in real depth with actual workout prescriptions (400m repeats, the ladder workout, Yasso 800s, tempo pace brackets, sample tempo progressions) but shares the video with hill repeats, strides, and fartlek, so it's not exclusively about this sub-skill even though the interval/tempo sections are the meatiest part.

Reviewer Short but accurate — good grounding in what these paces actually mean.

Moderator Directly defines both tempo and interval running with actual physiological anchors (lactate threshold, % max effort) — squarely the skill.

Reviewer Thorough, credible, actually useful math you can apply today.

Moderator Full episode dedicated to tempo runs - three distinct definitions (comfortably hard, one-hour race pace, 85-90% max HR), how to calculate from PRs, and where tempo sits in a training cycle. Doesn't cover classic intervals but is exhaustive on tempo.

Reviewer Great starting point if you don't own a GPS watch or heart rate strap.

Moderator A genuine interval-training structure (lamppost-based fartlek/interval hybrid) explained from first principles — squarely on-skill.

Reviewer Good on both the why and the how-to-not-fall-off-the-treadmill mechanics.

Moderator A specific, named interval workout with clear structure (30 on/30 off using the belt-straddle technique) — squarely on-skill.

Reviewer Clear framework, accessible without fancy gear.

Moderator Directly explains foundational runs, intervals and tempo terminology beginner-friendly — squarely on-topic overview of the sub-skill.

Reviewer Genuinely sharp breakdown of pacing zones with real numbers.

Moderator Deep dive on tempo pace specifically, framed against the broader landscape of aerobic threshold and upper-aerobic paces. Very tempo-focused rather than covering intervals, but it's precise and directly on-topic for that half of the sub-skill.

Reviewer Clear examples, decent takeaway, just a bit shallow on the how.

Moderator This is literally the definition video for interval vs tempo vs fartlek. Breaks down the etymology of each term, gives concrete workout examples for each (6x1km, 20x1min, 20-40min tempo, fartlek ladders), and ties each to its physiological purpose. Core content, dead center of the sub-skill.

Reviewer Calls out a mistake most runners actually make.

Moderator Addresses a specific, real coaching point about tempo/interval pacing — squarely on-skill.

Reviewer Good hands-on lesson in interval structure and pacing, less on theory.

Moderator A full follow-along interval treadmill session with explicit interval lengths, speed cues, and structure explanation distinguishing this style from HIIT. It is built entirely around executing an interval workout.

Reviewer Practical pace guidance you can actually use on your next run.

Moderator Squarely a tempo-run explainer - what tempo pace is, why it's not a race pace, and several workout formats (fartlek-as-tempo, repeats, sustained tempo). Doesn't touch classic interval sessions directly, so it's covering half the sub-skill thoroughly rather than the whole thing.

Reviewer Good demonstration of a real interval ladder, light on the why.

Moderator A ladder-format ascending-intensity interval follow-along with defined work and rest durations and RPE targets for every interval. It is entirely built around performing a structured interval session.

Reviewer Good info up front, but it turns into a journal pitch.

Moderator Entirely about tempo runs - what they are, why they matter, how to calculate the pace via 1-hour race effort or heart rate, and concrete session lengths (20-35 min). Doesn't cover classic intervals, but it's squarely on the tempo side of the sub-skill.

Reviewer Solid, well-reasoned breakdown of when to pick hills vs flat intervals.

Moderator The whole video is a comparison of hill reps versus flat interval workouts, covering interval duration, rest types, injury load, and even folding into a tempo run at the end. It is centered on interval-style training even though hills are the featured variable.

Reviewer Good workout to do, thinner on the why.

Moderator A full guided interval pyramid session with a coach talking through effort levels in real time — directly the sub-skill in practice.

Reviewer Fun to follow along, thin on real tempo-pacing instruction.

Moderator A music-driven tempo-style follow-along run cycling through easy jog, moderate run, and hard run segments. It is explicitly framed as a tempo series, though the pacing is by feel rather than by defined pace targets.

Reviewer Useful workout structure, undercut by a confusing mix-up of the interval/tempo terms.

Moderator Mostly about tempo runs with a concrete example session and progression -- that's on topic -- but the line describing 'interval' as training at threshold pace is confusing and blurs the exact distinction this sub-skill is supposed to clarify.

Reviewer A specific, well-structured drill with a real progression plan -- just narrow in scope.

Moderator A real interval session (15-on/15-off with a progression scheme), just built for GAA conditioning rather than standalone running, and it never touches tempo runs, the other half of this sub-skill.

Reviewer Fun to watch, but it's a workout vlog, not a lesson.

Moderator Shows an actual interval/tempo track session with real splits and structure — on-skill, even if the terminology is used loosely.

Reviewer Real numbers, but no explanation of why, and it cuts off before it's done.

Moderator Entirely about intervals -- no mention of tempo runs at all, despite the sub-skill covering both. What's there (warm-up, interval distances and paces) is genuinely about interval structure, just half the picture, and the clip cuts off mid-thought before it's even finished.

Reviewer Good science on why and how often to do intervals, but it's spread thin across five different run types.

Moderator This is a '5 essential run types' science overview - zone 2/easy running, long runs, and VO2max intervals are covered in what we have (transcript cuts off before reaching tempo/threshold, presumably one of the remaining runs). Interval training is one of five topics, well-explained with real research citations, but it's a fraction of a broader periodization video, not a tempo/interval-focused piece.