Welcome to Trainer Tips! In this series, we'll take you through different running workouts and explain how to add them to your routine. Let's dig into the details of our first effort, the tempo run.
What is a Tempo Run?
A tempo run is a workout where you run at a challenging but controlled pace for a sustainable period. This effort usually takes about 20-30 minutes or 2-5 miles and feels faster than your conversational pace.
What is Lactate Threshold?
Time to nerd out for a bit. A tempo run crosses over from the aerobic threshold (long, slow, and easy) into the lactate threshold, where your body produces more energy than it can remove. As lactate builds up in your blood, it causes fatigue and makes it harder to maintain your pace.
A tempo run finds the sweet spot -- that "just-right" pace where you train your body to run fast while removing waste. So why is this important? Tempo runs improve your lactate threshold, which builds endurance and teaches patience while managing slight physical discomfort. All these benefits combine to help you on race day.
How to Do a Tempo Run: A Cheat Sheet
- Pace: Steady but peppy, above your marathon pace. Pay attention to your breathing -- it should be labored but you could still speak in sentences.
- Heart Rate: 80-92% of your Max. Not an all-out effort, but not an easy jog either.
- Perceived effort: 7-8 on a scale of 10
- Duration of workout: 20-30 minutes
- Workout volume: 2-5 miles
How to Program a Tempo Run into Your Training
While new runners may find this difficult, a tempo run is a bread and butter effort for any experienced, competitive or elite runner. Aim for once a week if you're a beginner, or 2 to 3 times for more experienced athletes.
It helps to break it up into multiple bouts. To start, try doing 3 x 10-minute efforts with a 2-5-minute recovery jog in between. It's also important to program easy runs of rest days between tempo runs to allow for proper recovery.
Example Tempo Run Workouts
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Tempo run at 85% of VO2 Max for 20-40 minutes (somewhere between 10K and 10 mile pace for most runners)
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1/2 - 1 mile at 10K pace with 20-30 second rest between intervals.
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2-3 x 15 min intervals at 85% of VO2 max with 2-3 min recovery in between.
IMPORTANT NOTE: Workouts should be between 8-10% of weekly mileage. DO NOT run the intervals faster than your current fitness level. If you do, it will not accomplish the same goal. Remember the golden rule: People don't get injured from doing speed work unless they do too much, too fast, or with not enough recovery.
Best Shoes to Wear for a Tempo Run
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New Balance FuelCell Rebel v5 Bold and explosive, the New Balance FuelCell Rebel v5 is ideal for swift and steady efforts. Feel the pep in every step on the lightweight PEBA and EVA midsole, while the FantomFit upper practically disappears on your foot. |
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HOKA Mach 7 Want easy access to high speeds? The HOKA Mach 7's supercritical foam midsole provides the perfect balance of soft and responsive, helping you take flight with a lively ride. |
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Saucony Endorphin Speed 5 When the forecast calls for high speeds, stay prepared in the Saucony Endorphin Speed 5. Built to go fast and stay smooth, this neutral running shoe features a semi-rigid nylon plate and PWRRUN PB midsole for soft and snappy transitions. |
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Brooks Hyperion 3 Designed to push the pace, the Brooks Hyperion 3 is an excellent option for tempo runs. Its nitrogen-infused DNA Flash midsole delivers a light and energetic ride, while the breathable upper hugs the midfoot for security at high speeds. |
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Whether you're a beginner or an elite athlete, adding tempo runs to your routine will help you reach your running potential!