Tempo Run Workout: How to Do a Tempo Run

A tempo run (also called a threshold run) is a pacing exercise in which a runner runs at the speed of their anaerobic threshold (a challenging but sustainable running pace) for twenty to forty minutes. When done regularly and properly, tempo runs can help runners increase their speed and endurance. Tempo running is a popular training run for runners working toward better race times or long-distance runs like 5Ks, 10Ks, half-marathons, and marathon races.

Tempo runs are similar to several other pace and speed workouts, such as fartlek runs, progression runs, interval runs, and tempo intervals.

There are several potential benefits of tempo runs. It may:

1. 1. Improve your anaerobic threshold. The anaerobic threshold is an important running concept—it’s the point at which your body begins to build up lactic acid (or the by-product that makes your muscles burn at high-intensity workouts) faster than oxygen can clear it away. Runners can incorporate anaerobic threshold training to teach their bodies to handle the pace and lactate levels for longer and longer each time, allowing them to run at a faster pace or for longer periods before needing to take a break. (The anaerobic threshold is closely related to several other anatomical thresholds important for running, including the blood lactate and aerobic threshold.)
2. 2. Prepare you mentally. Tempo running can prepare your mind for the rigors of running at a difficult but sustainable pace, easing you into the challenge and getting you accustomed to the speed and length before race day.
   
3. 3. Increase your capacity for long-distance runs. Even though tempo runs are typically short, marathoners and other distance runners often use them as a strong base for half or full marathon training plans. Tempo runs allow runners to run close to race pace, getting their bodies more comfortable with the burn and effort level necessary for a long-distance race.

The ideal length of a tempo run is between twenty and forty minutes—an amount of time long enough to push your body but not long enough to hit a point of complete exhaustion.

The ideal speed of a tempo run is a pace that you can sustain for roughly sixty minutes. On a scale of one to ten, many runners describe a tempo run’s pace as somewhere between a six and an eight, which is a pace that should feel comfortably challenging.

Here’s a brief step-by-step guide to help you start your first tempo run workout:

1. 1. Determine your ideal tempo run pace. There is no single ideal anaerobic threshold pace for a tempo workout—every runner starts at a different level and will have their own best pace to get them across the finish line. To determine the right tempo pace, look at your running history and think about a pace you can sustain for about sixty minutes before needing to stop. For example, a runner who can complete a 10K in one hour will perform a tempo run at their 10K race pace.
2. 2. Warm up beforehand. Avoid running “cold,” or from a completely sedentary or resting state, because it can shock your body and lead to undue strain or injury. Instead, warm up before you run by starting with a quick walk to increase your heart rate and encourage blood flow to your body. After your walk, you can stretch your legs, particularly your calves and hamstrings, to get them ready for the exercise.
3. 3. Start your tempo run. Once your muscles feel warm and loose, bring up your pace and begin running at your tempo run speed. Periodically monitor your time and distance to ensure you’re maintaining the anaerobic pace—it should feel comfortably challenging.
4. 4. Be flexible. Stay in tune with your body as you run—pay attention to the pace, effort, and burning feeling in your muscles. If the burning sensation becomes too much, consider slowing your pace slightly; if the burn isn’t enough, increase the speed slightly and see if it’s a better, more challenging pace. Aim for a pace that you can keep up for around sixty minutes, though your tempo effort should only be twenty to forty minutes long.
5. 5. Cool down with a brief walk. At the end of a tempo run, many runners recommend doing a cooldown exercise to ease your body back into a resting state—for instance, finishing up a tempo run with a brief walk before you sit down.
6. 6. Track your pace. After your tempo run, note the time, distance, and pace of the run and any difficulties you had or things you noticed that could help you next time. Many runners like to schedule one tempo run per week as part of their personal training program. Tracking the pace of each tempo run in your training routine can help you see improvements, allowing you to push yourself just a little bit harder each time.

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