The Tempo Run: Every Runner’s Solution to a Faster Pace

January 22, 2019

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Give yourself a gift: add tempo runs to your training schedule, asap.

Why?

Because “future-you” will become much faster, have more endurance, and be a happy runner!

Want to sustain a faster pace during race day?

Be fitter, and make running easier (and more fun)?

Then tempo runs will help you do JUST that.

Think of it this way:

You put in hard work running, right?

Then you want to see improvements! You want those average pace stats to get better!

You want a PR!

Am I right?

So stop running junk miles and start running smarter, with tempo runs. It’s the best gift you can give “future you”.

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What is a Tempo Run?

A tempo run, also known as a threshold run, is a type of speed workout that runners do to increase their endurance and race speed.

World-renowned running coach and PhD Jack Daniels (not the whiskey-maker, though that would be an interesting combo) popularized the tempo run as part of his VDOT training method from his book Daniels’ Running Formula.

There’s a lot of misconceptions about the exact definition and purpose of a tempo run, but essentially tempo runs are time-based workouts done during training to teach your body to sustain a faster race-pace-like speed for longer periods of time.

Your pace during the height of a tempo run should be whatever pace you can currently sustain for a hour (sometimes referred to as your 10K pace).

Tempo runs involve a warmup, a set time running at your 10K pace, and a cool down.

But there are variations (discussed more below).

The Benefits of Tempo Runs

All types of speed work is designed to increase your speed and boost your endurance level.

Those 2 things are huge benefits to runners who want to add mileage without injury, improve overall fitness, make running easier, and crush their speed goals.

How do tempo runs do that?

Tempo runs improve your anaerobic threshold, or lactate threshold.

For long distance runners, this means your body is clearing lactate from your muscles at the same rate your body is producing it, allowing you to sustain faster paces for longer, without lactate buildup and cramping.

But that’s not it – doing a tempo workout each week adds strength to your legs AND improves running efficiency over time.

And let’s not forget the mental strength benefits!

Running near race pace for a sustained period of time prepares your mind for race day.

The pace is familiar, the effort is familiar…and most importantly, you will be mentally ready, and confident enough, to take on the challenge.

How to Do a Tempo Run (Properly)

First, determine what pace you can sustain for 1 hour.

For some runners, this is your 10K pace, or close to it.

If you don’t know your 10K pace, add 25 to 30 seconds to your 5K time, and that’s about where you should be for a tempo run.

A tempo run should feel “comfortably hard” and be done around 85%-90% of your max heart rate.

Also, you should sustain tempo pace during the workout for only 20-40 minutes.

What NOT To Do:

Run at an all-out effort – do not go 100% during a tempo run (you want to be at your anaerobic threshold, not above it)
Increase tempo pace too much week over week – drastic changes in tempo pace can cause injuries
Confuse race pace with tempo pace – running at race pace during a tempo run will burn you out and likely put you beyond your lactate threshold for too long, which is not the point of doing a tempo run.
Do more than 1 tempo run a week – again, over-training is just as bad as under-training sometimes

2 Main Types of Tempo Runs

Like with other speed work, there are a couple of different types of tempo runs.

One type is tempo repetitions, which are “interval” runs at a tempo speed. And the other type is a sustained tempo run.

Each is used for a specific purpose, so let’s take a look individually.

1.) Sustained Tempo Runs

Most runners think of a sustained tempo run when they hear “tempo run”.

Essentially, you do this workout without any breaks during the tempo pace.

So, for example, to do a 5 mile tempo run, you probably want a 1 mile warm up at an easy pace, 2-3 miles at tempo pace, and 1 mile cool down.

During those 2-3 tempo miles, you sustain your “10K pace” (or whatever pace you determined you can maintain for an hour) without any rest periods.

2.) Tempo Repetitions/Tempo Circuit Workout

Do you like interval training? Then you’re going to like tempo repetitions!

Tempo repetitions, also known as tempo circuit workouts, are intervals run at your tempo pace with short recovery periods in between repetitions.

The main way they differ from regular intervals is the intensity level and shortened recovery periods.

Many runners start with tempo repetitions (because you get recovery breaks, so it eases your body into extended tempo speed) before beginning sustained tempo runs.

How to Integrate a Tempo Run Into Training

The key to successfully integrating tempo runs is knowing when to do them, how to do them in a way that’s right for your training plan, and how often to do them.

NOTE: Training plans vary depending on your goal and current fitness level (or starting fitness level). Always consult a certified professional if you have questions specific to your fitness level or experience.

So, unfortunately, there isn’t one blanket statement for how to do tempo runs that applies to every single runner.

However, there are some basic guidelines many runners follow:

Do a tempo workout every 1-2 weeks for maximum benefit (no more than 1 time per week)
Start with Tempo intervals and work your way up to sustained tempo runs if you’re new to tempo workouts
Work up to Sustained tempo runs mid-late training cycle (most plans don’t call for tempo runs until later in the cycle)

If you follow the guidelines above, and add in a tempo run every 1-2 weeks, you’ll see steady improvements in your running!

Speed work is a magic part of training that you WILL learn to enjoy, if not purely because you’ll see great gains from it!

Other Types of Speed Work to Get Faster

Like getting faster?

Mix up the speed work to keep it interesting and to challenge your body in different ways!

Tempo runs are just one method of increasing speed and endurance.

Don’t forget about the other insanely-effective types of speed work!

Like fartlek runs – yes, the run with the funny name – that lets you have fun with speed work without prescribed workout details.

And intervals – here’s 5 Running Interval Workouts to Build Fitness & Speed Quickly.

And last (but not least) – hills! Many runners have a love/hate relationship with hills, but they build excellent leg muscle (and increase endurance, and speed, too). Learn all about hill running here.