- The tempo run is a medium-fast paced run, a sustainable effort for 20-60 minutes, which improves endurance and speed.
- This workout helps overcome the anaerobic threshold, increasing the ability to maintain sustained pace and developing mental strength.
- It is generally performed once a week, preceded by a warm-up and a cool-down phase, gradually increasing duration and intensity to avoid injury.
Tempo runs are one of the most effective sessions in running training plans, whatever distance you are preparing. But what exactly is a tempo run? And why are they so useful for runners, regardless of level or pace? Let’s find out together.
What is a Tempo Run?
A tempo run, also known as a threshold run, is a medium-fast-paced workout. The idea is to maintain a steady effort for an extended period, usually between 20 and 60 minutes. Unlike speed intervals, which alternate between intense efforts and recovery, a tempo run involves holding a consistent pace for the entire duration. In other words, a tempo run isn’t a sprint, nor is it an easy jog, it’s somewhere in between: challenging but sustainable.
What is the right pace?
Imagine a scale from 1 to 10, where 1 is a slow walk, and 10 is your maximum effort: a tempo run should feel like a 6 to 8. In practical terms, it’s a pace you could maintain for about an hour without collapsing.
This might correspond to a speed slightly slower than your 10K race pace, or about 15–20 seconds slower per kilometer compared to that pace.
If you use a heart rate monitor, aim to run at 80–85% of your maximum heart rate. Or trust your body: a tempo run should feel challenging yet doable, without ever turning into an all-out sprint.
Why are Tempo Runs important?
Tempo runs offer numerous benefits:
- They train the body to run faster for longer
This type of training improves your anaerobic threshold, which is the point at which the body begins to accumulate lactate in the blood faster than it can dispose of it. Raising this threshold means running at a faster pace without feeling exhausted.
- They develop mental strength
Running at a sustained pace teaches you to step outside your comfort zone, a critical skill on race day. It helps you manage fatigue and push your limits.
- They simulate the race pace
If you want to improve your performance, it is important to get used to running at a pace closer to what you will use during a competition.
How to incorporate Tempo Runs into your training plan
If you’re new to running, start with a short tempo run (20 minutes) and gradually increase the duration. Experienced runners can include one tempo run per week, in addition to a speed session, a long run, and other slow-paced runs. Advanced runners might include two tempo runs weekly, but always listen to your body: the goal is to improve, not overtrain.
Never skip a proper warm-up before your tempo run, and always include a cool-down afterward. These steps are essential for preventing injuries and reducing muscle soreness.