A tempo run is a sustained, “comfortably hard” run—usually at or just below your lactate threshold pace—that improves your speed, endurance, and overall running performance. In simple terms, a tempo run helps you run faster for longer by training your body to better handle fatigue. For runners of any level, understanding and adding tempo runs to your training can lead to dramatic improvements in race results and workout quality.
A tempo run is one of the most effective workouts for distance runners. It builds mental toughness, improves running economy, and boosts your lactate threshold—the key to running faster at every distance. Whether you’re training for a 5K or a marathon, knowing how to properly perform a tempo run is crucial. Below, you’ll learn exactly how to structure a tempo run, the science behind why it works, and tips for maximizing your results.
For more technical details, you can always refer to the official Jack Daniels’ Running Formula, which is widely recognized as the authority on tempo and threshold running.
What Is a Tempo Run?
A tempo run is a workout done at a steady, “comfortably hard” pace—about 80-90% of your maximum heart rate, or the pace you can sustain for about 45–60 minutes. Most runners find this to be about 25–40 seconds slower per mile than their current 5K race pace, or close to their 10K race pace.
- Duration: 20–40 minutes at tempo pace, not counting warm-up or cool-down.
- Effort: A “comfortably hard” effort; you can talk in short phrases but not hold a conversation.
- Heart Rate: 80–90% of your maximum.
- Purpose: Improves your lactate threshold, which is the point where fatigue rapidly increases.
According to Runners World, tempo runs are essential for boosting endurance and teaching your body to run efficiently at faster paces.
Why You Need Tempo Runs
1. Boost Your Lactate Threshold
The lactate threshold is the intensity at which lactate builds up in your blood faster than your body can clear it away. By regularly running at this effort, your body adapts to clear lactate more efficiently, delaying fatigue and allowing you to run faster for longer (ASICS, 2024).
2. Improve Running Economy
Tempo runs make your running stride more efficient, helping you use less energy at higher speeds. This is a crucial adaptation for runners looking to improve times at every distance.
3. Build Mental Toughness
Holding a tempo pace is mentally demanding. Practicing this effort level in training prepares you for the mental challenges of race day.
4. More Effective Than Intervals Alone
Research shows that tempo runs are a better predictor of race performance improvements than interval workouts alone (Nike, 2024).
How to Structure a Tempo Run
The Classic Tempo Run
- Warm Up:
- 10–15 minutes of easy jogging
- Dynamic stretches or drills
- Tempo Segment:
- 20–40 minutes at tempo pace (about 80–90% max heart rate, or “comfortably hard” effort)
- Use recent race times or a running calculator for precision (try the Jack Daniels VDOT calculator)
- Cool Down:
- 10–15 minutes easy jogging
Sample Tempo Run Workout:
15 min easy jog (warm-up)
25 min at tempo pace
10 min easy jog (cool down)
Tempo Run Variations
- Tempo Intervals: Break the tempo segment into repeats (e.g., 3 x 10 minutes at tempo pace with 2–3 minutes easy jog recovery).
- Progression Tempo: Start slightly slower and increase to tempo pace midway through the run.
- Long Tempo: Advanced runners may extend the tempo segment to 40–60 minutes for marathon prep.
For more examples and pacing tools, see Runstreet’s guide to tempo runs.
How to Progress Your Tempo Runs
- Start Small: New to tempos? Begin with 10–15 minutes at tempo pace and add 5 minutes every 2–3 weeks.
- Build Up Gradually: Experienced runners can handle 30–40 minutes of continuous tempo running.
- Once Per Week: One tempo session weekly is sufficient for most runners. Always schedule at least one easy or rest day after a tempo run.
| Race Distance | Typical Tempo Segment |
|---|---|
| 5K–10K | 15–25 min |
| Half Marathon | 25–40 min |
| Marathon | 40–60 min or tempo segments during long runs |
Tips for Effective Tempo Runs
- Use a heart rate monitor or perceived effort as your guide.
- Run on flat, predictable routes or treadmills for steady pacing.
- Don’t overdo it: More is not always better; quality beats quantity.
- Listen to your body: If you’re exhausted, swap for an easy run.
- Stay hydrated and practice good nutrition before your workout.
Frequently Asked Questions
Q: How do I know if I’m running at the right tempo pace?
A: Use the “talk test”—if you can speak in short phrases but not hold a conversation, you’re probably at the right intensity.
Q: Can beginners do tempo runs?
A: Yes! Just start with shorter tempo segments and build gradually.
Q: Are tempo runs better than intervals?
A: They work different systems. For most distance runners, tempo runs are slightly more important for race-day endurance.
Conclusion
Adding a weekly tempo run is one of the fastest ways to see real improvements in your running. Start simple, focus on consistency, and you’ll feel faster and stronger in every race. Ready to level up? Try your first tempo run this week and let us know how it goes in the comments!