Mastering the Tempo Run: The Key to Faster, Stronger Running
Struggling to figure out what a tempo run is and whether it fits into your training plan? You’re not alone—many athletes stumble over the definition of tempo runs and how to incorporate them in their training. But don’t worry, we’re here to clear this up and provide you with everything you need to know, including sample workouts!
After reading this blog, if you still need help with your training, injury rehab, or performance, reach out to us at Vital Strength Physiology.
What is a Tempo Run?
While “tempo” in sprinting refers to submaximal efforts over short distances (100-300m) (Haugen et al. 2019), tempo runs in long-distance running are typically sustained efforts lasting 20-30 minutes. Some coaches stretch the definition to include efforts lasting up to 60 minutes, but in this post, we’ll stick to the more common 20-30 minute range.
Jack Daniels, a legendary running coach, defines “tempo pace” as a steady run lasting about 20 minutes (Daniels, 2014). Coaches who recommend 60-minute or 10-mile (16km) tempo runs are generally referring to elite runners capable of sustaining those harder efforts. For the rest of us, trying to maintain tempo pace for that long might be pushing it!
Tempo runs usually fall somewhere between your 10k and half marathon race pace. They sit at the top end of Zone 4 on most training zone charts, sometimes straddling what’s referred to as the “junk zone” (the top-end of the yellow zone below), but don’t let that fool you. Tempo runs are key for endurance athletes and even team sport athletes looking to improve performance.
Tempo runs can be considered a high-intensity workout, so if your training volume distribution follows the 80/20 rule (depicted in the graph below that looks like a camel’s back), you can consider them part of the 20% of the work you’ll do at higher intensities, rather than the “junk zone”.
What are the Benefits of Tempo Running?
Tempo runs—sustained efforts at your lactate threshold for 20-30 minutes—are invaluable for building the confidence and stamina to hold demanding paces over a longer distance. Unlike intervals or high-intensity speed work, tempo runs are taxing but don’t leave you as drained.
Including tempo runs in your weekly routine year-round can help improve your pace at lactate threshold, a critical marker of endurance performance. Training your body to handle this intensity without going overboard on fatigue is essential for longer races.
For team sport athletes, tempo running can help build the physiology needed for quicker recovery during games, as it trains the body to clear lactic acid more efficiently.
Do Tempo Runs Improve Performance?
Absolutely. Tempo runs are a staple in the weekly training schedules of elite long-distance runners, and for good reason. These runs target the lactate threshold—the fastest pace at which you produce lactate and still clear it at the same rate. This is critical for athletes who want to improve their race performance.
In fact, three key predictors of endurance performance are a high VO2 max, a high lactate threshold (thanks to tempo runs!), and running economy—using less oxygen at a given pace (Midgley et al., 2007). While many well-trained endurance athletes might reach their VO2 max plateau, lactate threshold is an area that continues to improve with training, making it a vital part of your running routine.
Research from Leeds Beckett University (Casado et al.) shows that world-class long-distance runners improve their performance through a combination of easy runs, short intervals, and tempo runs. Many runners incorporate interval training into their routine, but often overlook tempo work—don’t make that mistake!
How to Calculate Tempo Pace
If you’ve recently run a 10k or half marathon, use your race pace to estimate your tempo running pace. You can also use an online running calculator to input your race time and distance to get an exact tempo pace to shoot for during training.
Another way to figure out your tempo pace is through a ramp test or lactate threshold test, although those require specialized equipment and cost. If you’re looking for a simpler option, use a Rate of Perceived Exertion (RPE) scale. Tempo runs should feel like a 7-7.5 out of 10—comfortably hard but not all-out. They are RIGHT below or at your anaerobic threshold.
Sample Tempo Workouts
Let’s get into the practical side of things. Below are three sample tempo workouts, with variations for athletes at different levels or training goals:
Straight Tempo (20-35 minutes)
- This classic tempo workout involves running for 20-35 minutes at your tempo pace. This is a solid staple to space out between more intense sessions during the week.
- Some athletes prefer to schedule these runs on Sundays, after a tough week of training and right before a Monday rest day. The shorter duration makes it a manageable option for these recovery-focused days.
- Start with a 20-minute tempo run during deload weeks or at the beginning of a new training phase, and gradually increase to 35 minutes as your fitness improves.
- The length of the tempo run should depend on the athlete’s mental and physical capacity to sustain a hard pace. If a straight tempo feels too challenging, consider breaking it into intervals with short recoveries.
Broken Tempo (Short Recovery)
- This version breaks up your tempo effort into intervals with short recovery periods in between. These intervals let you hit higher paces while still getting a brief rest, making the overall workout more manageable.
- Examples: 5x (6 min on, 1 min off); 5x (8 min on, 1 min off)
- Coaches use short recovery broken tempos to help athletes gradually work up to longer, unbroken tempo runs. It’s a great way to build endurance without overwhelming the athlete.
Broken Tempo (Medium Recovery)
- These tempos are ideal for athletes new to tempo running. The medium recovery periods allow for better recovery between efforts, helping athletes feel comfortable with sustaining a tough pace.
- Examples: 3-4x (10 min on, 2 min off); 3-4x (15 min on, 3 min off)
- If an athlete struggles to recover in 2-3 minutes, feel free to extend the recovery periods to match the work intervals (e.g., 10 minutes of running, 10 minutes of recovery).
Conclusion
Tempo runs should be a key component of any endurance training plan, but it’s crucial to tailor the intensity, recovery, and purpose of the workout to your specific training goals. Whether you’re gearing up for a race or just trying to improve overall running fitness, tempo runs provide a proven way to boost performance and prepare your body for race day. Physiology matters—and getting it right in training will pay off when it counts!
More About The Author
Carla Robbins, Owner of Vital Strength and Physiology Inc
Carla’s journey into the world of endurance training, strength and conditioning, and exercise physiology began with her Undergraduate Degree in Exercise Physiology at the University of Calgary and continued into her graduation with a Master’s in Exercise Physiology in 2016. Between working for the Canadian Sports Institute to the creation of her company Vital Strength and Physiology Inc, Carla is driven by a desire to find better ways to address complex cases in professional and everyday athletes and individuals.
References
Casado, A., Hanley, B., Santos-Concejero, J., & Ruiz-Pérez, L. M. (n.d.). World-class long-distance running performances are best predicted by volume of easy runs and deliberate practice of short interval and tempo runs.
Daniels, J. (2014). Daniels’ running formula (Vol. 3).
Haugen, T. A., Breitschädel, F., & Seiler, S. (2019). Sprint mechanical variables in elite athletes: Are force-velocity profiles sport specific or individual? 14(7). https://doi.org/10.1371/journal.pone.0215551
Haugen, T., Seiler, S., Sandbakk, Ø., & Tønnessen, E. (2019). The Training and Development of Elite Sprint Performance: an Integration of Scientific and Best Practice Literature. In Sports Medicine – Open (Vol. 5, Issue 1). Springer. https://doi.org/10.1186/s40798-019-0221-0
Hudson, B. (2016). Coach Hudson’s Little Black Book – Redux. Horsecow Publishing, Boulder Colorado.
Midgley, A. W., McNaughton, L. R., & Jones, A. M. (2007). Training to enhance the physiological determinants of long-distance running performance: Can valid recommendations be given to runners and coaches based on current scientific knowledge? In Sports Medicine (Vol. 37, Issue 10, pp. 857–880). Adis International Ltd. https://doi.org/10.2165/00007256-200737100-00003
