How to Run a Tempo and Why Every Runner Needs Them
Tempo runs are one of the most effective workouts you can add to your training plan. They are beneficial whether you’re training for your first 5K or racing a marathon. Often called threshold runs, tempos help you build strength, speed, and endurance. They also teach your body how to run “comfortably hard” for longer stretches of time.
If you’re new to tempo running, this guide will walk you through everything you need to know. It covers the purpose, pace, and duration. You will also learn about common mistakes and how to determine your perfect tempo pace.
What Is a Tempo Run?
A tempo run (or lactate-threshold run) is a sustained, comfortably hard effort that you can hold for 20 minutes to 1 hour.
Most runners describe tempo pace as the fastest pace they can hold while still being able to speak a short sentence.
General tempo pace guidelines:
- Run at your 1-hour race pace
- Or about 88–92% of your max heart rate
- Or roughly 10K–15K race effort for experienced runners
Everyone’s tempo pace is different—and it changes as your fitness improves.
Why Tempo Runs Matter
Tempo runs are designed to improve your lactate threshold—the point where your body starts producing lactate faster than it can clear it.
The higher your lactate threshold, the faster and longer you can run without fatigue.
Benefits of tempo running:
- Increases aerobic strength
- Improves running economy
- Helps you hold faster speeds in races
- Builds mental toughness
- Makes your easy runs feel easier
As you get fitter, you’ll naturally run faster at the same “comfortably hard” effort.
How Long Should a Tempo Run Be?
For beginner and intermediate runners:
- Beginner: 10–20 minutes at tempo effort (can be broken into intervals)
- Intermediate: 20–40 minutes
- Advanced: Up to 60 minutes
If continuous running feels intimidating, start with broken segments:
Example: 3×7 minutes tempo with 90 seconds recovery.
How to Determine Your Tempo Pace
You can estimate your tempo pace using:
- A recent race result
- A vDOT chart (Jack Daniels)
- Your marathon-equivalent pace
- Your heart rate zones
Example:
If a runner has a half marathon PR of 2:05 (9:32 pace):
- Easy run pace: 11:00–11:30 per mile
- Tempo pace: 9:50–10:15 per mile (1-hour race pace)
Slowing down easy days and separating your training zones allows your body to adapt, recover, and build more total mileage.
If your easy pace and tempo pace feel similar, it’s a sign your easy runs are too fast.
Where Should You Run a Tempo Run?
Every surface has pros and cons. Use what works best for your training style.
Treadmill
- Pros: Consistent pacing, no weather issues
- Cons: Can feel boring, doesn’t mimic real race conditions
Track
- Pros: Accurate splits every 400m
- Cons: Minimal terrain variation
Road
Cons: Pacing requires focus; terrain may vary
Pros: Most race-like conditions; learn to run by effort
Tips for a Successful Tempo Run
- Warm up with at least 10–15 minutes of easy jogging
- Ease gradually into tempo pace
- Keep your pace steady from start to finish
- Cool down after the workout
- If tempo feels too fast, run by effort, not just your GPS watch
Common Tempo Run Mistakes
Avoid these pitfalls to get the most from your workout:
- Running your easy days too fast
- Treating tempo runs like a race
- Going out too hard
- Not warming up
- Skipping recovery between harder training days
Tempo runs should make you stronger, not exhausted.
How Tempo Runs Improve Your Racing
To race well at any distance, you must train both faster and slower than race pace. Tempo runs sit perfectly in the middle—fast enough to challenge you, slow enough to sustain.
Whether you’re preparing for a 5K, half marathon, or marathon, tempo runs teach your body how to handle faster paces without breaking down.
Final Thoughts: Tempo Runs Made Simple
Think of tempo runs as comfortably hard, sustainable efforts that push your fitness to the next level. You’ll become stronger, smoother, and more efficient—and your race performances will reflect it.
Start slow, stay consistent, and always listen to your body.
Disclosure: There also may be affiliate links present – which means if you buy something with that link, I make a small commission.
To get the full context of vDOT and tempo training, try picking up a copy of Jack Daniels’ book.
Remember to properly warm up and cool down from any workout or race that you attempt to do.
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