If you’ve been running for a while, or even if you’ve been doing a good amount of reading about running, you’ve probably heard about tempo runs. But, you might be asking yourself, exactly what is a tempo run and why would they benefit my training? Tempo runs can make running at certain faster speeds feel easier and they can make you a better, faster runner. So, let’s get into the details of tempo runs.
What is a tempo run?
A tempo run is a run at sub-maximal pace, usually for 20 to 30 minutes at tempo effort, although occasionally a little more. Your tempo pace is the fastest pace that you can hold for an hour, or generally somewhere between 10K and half marathon pace for most runners. A lot of people describe tempo pace as “comfortably hard;” you should feel like you’re getting a good workout, but you shouldn’t be huffing and puffing like you would at the end of a 5K. Most runners will include a weekly tempo run in their training if they’re trying to get faster, with a one to two mile warm up and cool down.
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You can use pace calculators like the McMillan calculator to estimate your tempo run pace based on recent race times. Or, you can use a heart rate monitor to find tempo effort, which is personally my favorite way because I know my body’s getting the right training stimulus, even if I’m a little slower because I’m tired or any other reason that my pace might vary a bit from day to day. For a tempo run, your heart rate should be somewhere between 75-85% of your maximum heart rate.
Why should I add tempo runs to my training?
Now that I’ve answered the question, “what is a tempo run,” you’re probably asking yourself why runners are so in love with them. The technical answer: tempo runs help you improve your lactate threshold, or the threshold when your muscles switch from aerobic metabolism to less efficient anaerobic metabolism. (Sorry, I have a PhD in Biological Sciences—I love getting technical!)
Okay, so what does that actually mean? Aerobic metabolism, or metabolism that uses oxygen, is far more efficient than anerobic metabolism, which occurs when there’s no oxygen around. When your muscles are consuming oxygen more quickly than it can be delivered by your bloodstream, your muscles start to switch over to that less efficient anaerobic metabolism. Simply put, with anaerobic metabolism, you get less energy out of each molecule of glucose, the basic sugar molecule that your body uses for energy. Your muscles also start to produce lactate and lactic acid when you switch to anaerobic metabolism, which interestingly may not be as bad for athletes as we used to think it was, but that’s a topic for another post.
When you increase your lactate threshold, you’re increasing the speed at which you can run before your body starts to accumulate lactate in the muscles. Effectively, you’re making it easier to run at faster paces. Running faster also tells your body to run more efficiently, although short bouts of faster running like strides may help you improve your running economy a little better.
Runners: do you include tempo runs in your training?
Running coaches: do you prescribe tempo runs for your athletes?
Any questions about tempo runs that I didn’t answer?
I have to say that the training cycles that I’ve nailed some good tempo runs… have been my fastest times! It’s my personal most challenging thing to pull off, but it’s worth it!
They’re really great, aren’t they? I’ve had good luck at races when I’ve incorporated tempo runs into my training, too. They’re so effective!
Tempo runs are probably my favorite type of run! I did one this morning with a 1.5 mile warm up/cool down and it felt awesome! Hopefully it will help come race day 🙂
Yes, it definitely will! Especially in those final miles when you’re starting to build up a little lactate due to the distance.
Thanks for the explanation! I’m still pretty early into starting out to be a runner, so it’s inspiring (and a little daunting) to hear “two mile warm up and cool down” haha Looking forward to trying this type of run out later!
I’d say two miles for people who are faster runners. Really all you need to do is warm up the body–ten minutes of jogging should do it!
I am TERRIBLE for not doing tempo runs. It’s on my training plan every week but I tend to not do them. I just run the miles. Today I’m going to make an effort to do the tempo run. Thanks for the kick in the butt I needed.
You are so welcome! Hope you had a good run! 😀
If you just run miles without a goal, you are just running garbage miles. If you are going lace up make it count. Every run should have a purpose. Long runs improve endurance, tempo runs improve your speed, and track workouts improve your speed and endurance. Incorporate that into your runs and you will see the difference immediately. Good luck!
What if you really enjoy running? I truly love to run and whether my run is 1 mile or 8 miles , I enjoy each one.
I’m not going to lie, I LOVE tempo runs. They are the only speedwork that I really, truly like! I actually did one this morning, and a run that started as a, “cor, I don’t want to leave the house” ended up as one of the best runs I’ve had in a long time. That said, tempo runs, can make or break your confidence. I needed a good boost!
They are definitely my favorite kind of speedwork. It’s nice to be able to set a certain effort and just go. Love that “comfortably hard” feeling.
I have to agree with Susie. I don’t love track work, but I do really like tempo runs. 🙂
Ditto. Tempo runs >> intervals. 🙂
Y-E-S. And I LOVE tempo runs. I feel more alive during tempo runs than any other type of speed session. I think I have my first one in quite some time next week, so you’ll have to excuse me being super excited about this post. Lol:)
I hear ya. Tempo runs are the best! Hope yours went well! 🙂
I have to say that tempo runs are one of my favorite ways to run! That last mile…slower…ahh….
Tempo runs are one of my favorites, too! They’re hard, but attainable.
Great description.
I used to do tempo work, but lately my two days at OTF have been most of my speed work.
Yeah, you’ve been busting some seat lately! I’m sure what you do at OTF is more than enough. 🙂
Hey, great article. Very easy to read and consumer friendly so to speak 🙂
I have a degree in kines and it’s nice to see someone talk about exercise who knows their stuff. My first half marathon is on Saturday, feel free to email me with any running tips..Im a big guy, 5’10 215 but strong. Thanks 😉