What Is a Tempo Run? Benefits and How to Incorporate It Into Your Training

For runners looking to improve their speed and endurance, tempo runs are an essential part of any training plan. Whether you’re a seasoned runner or just starting to incorporate more structured training into your routine, understanding what tempo runs are and how they work can help you become a stronger, more efficient athlete. Here’s what you need to know about tempo runs, their benefits, and how to make them a regular part of your training.

What Is a Tempo Run?

A tempo run, often called a “threshold run,” is a type of training run performed at a comfortably hard pace, somewhere between your 10K race pace and half-marathon race pace. It’s faster than a typical training run but not as fast as a sprint. The purpose of a tempo run is to train your body to run at a sustained effort level, improving your ability to maintain a faster pace over longer distances.

Key Features of a Tempo Run:

• Intensity: Typically around 80-90% of your maximum effort.
• Duration: Usually 20-40 minutes, depending on your running experience and training goals.
• Pace: Often described as “comfortably hard” or the pace at which you can run without feeling fully out of breath but would find difficult to sustain for more than an hour.

Benefits of Tempo Runs

1. Builds Lactate Threshold One of the primary benefits of tempo runs is their ability to raise your lactate threshold. The lactate threshold is the point at which your body produces lactic acid faster than it can clear it. By regularly training at or just below this threshold, your body adapts and becomes more efficient at processing lactic acid, allowing you to maintain higher intensities for longer.

2. Improves Endurance and Speed Tempo runs enhance your cardiovascular and muscular endurance by teaching your body to run more efficiently at a faster pace. This, in turn, helps increase your speed and the distance you can cover without fatigue.

3. Mental Toughness Running at a challenging pace for an extended period helps develop mental resilience. Tempo runs push you out of your comfort zone and train you to maintain focus and effort when your body wants to slow down.

4. Better Running Economy By training your body to run at a faster pace for longer periods, tempo runs improve your running economy, meaning your body uses less energy to run at a certain pace. This can translate to faster times and improved overall performance in races.

How to Perform a Tempo Run

1. Warm Up Properly Start with a 10-15 minute warm-up that includes light jogging and dynamic stretching. This helps prepare your muscles and joints for the increased intensity of the tempo run.

2. Find Your Tempo Pace Your tempo pace should be a “comfortably hard” effort, or about 80-90% of your maximum effort. One way to find your tempo pace is to run at the speed where you can speak short sentences but can’t hold a full conversation.

3. Maintain Steady Effort During the tempo portion of your run, focus on maintaining a consistent pace. The goal is to sustain that effort for 20-40 minutes. If you’re new to tempo runs, start with 10-20 minutes and build up as your fitness improves.

4. Cool Down End with a 5-10 minute cool-down of light jogging or walking, followed by static stretching to aid in recovery.

Sample Tempo Run Workout:

• Warm-Up: 15 minutes of light jogging
• Tempo Run: 20-30 minutes at tempo pace
• Cool Down: 10 minutes of light jogging and stretching

Tips for Incorporating Tempo Runs into Your Training Plan

1. Start Slow If you’re new to tempo runs, start with shorter durations at a slightly slower pace. Gradually increase the time and intensity as your body adapts.

2. Plan for Recovery Tempo runs can be demanding, so make sure you include recovery days in your training plan. Easy runs, cross-training, or rest days will help your body recover and adapt.

3. Listen to Your Body While pushing yourself is part of the process, it’s important not to overdo it. Pay attention to signs of fatigue or pain and adjust your pace or duration as needed.

4. Use Technology Wear a heart rate monitor or use a running app to help you stay within your target tempo range. Your tempo run heart rate should typically fall between 85-90% of your maximum heart rate.

Variations of Tempo Runs

1. Progression Tempo Runs Start at a slower pace and gradually increase your speed until you reach your target tempo pace. This variation helps you ease into the tempo run and finish strong.

2. Tempo Intervals Break your tempo run into intervals with short recovery periods in between. For example, run 10 minutes at tempo pace, take a 2-minute recovery jog, and repeat for another 10 minutes. Tempo intervals are useful for beginners who are building up to longer tempo runs.

3. Long Tempo Runs For advanced runners, long tempo runs closer to half-marathon pace can be beneficial. These runs can last up to 60 minutes and simulate race conditions.

Common Mistakes to Avoid

1. Going Too Fast One of the most common errors is running at a pace that’s too fast. Remember, a tempo run should be challenging but sustainable. If you find yourself gasping for air, slow down.

2. Skipping Warm-Ups and Cool-Downs Warming up and cooling down are essential for injury prevention and performance. Never skip these steps.

3. Not Hydrating Properly Ensure you’re hydrated before and after your run, especially if you’re running in warmer conditions or for longer periods.

Final Thoughts

Tempo runs are a powerful tool for runners who want to improve their speed, endurance, and mental toughness. By incorporating these workouts into your training plan, you’ll learn to push your limits and sustain faster paces, making you a more efficient runner. Start incorporating tempo runs into your routine, and watch your running performance reach new levels.