By Marnie Kunz,
Certified run coach and trainer

If you're wondering what is a tempo run, you've come to the right place. As a running coach, I use tempo runs a lot to help people get faster and improve their endurance. Tempo runs are the middle child of speed workouts — often overshadowed by the traditional, reliable interval workouts and glossed over grammatically in favor of the giggles and jokes “fartleks” inspire. If you don’t know what I’m talking about, let me back up a little: these are all forms of running speed workouts, and all of them can help you get faster and improve your race times. Tempo runs are not difficult to learn and can be helpful for all levels of runners - from beginning 5K runners to advanced marathon runners.

What Is A Tempo Run?

Tempo runs are steady-state effort runs at a “comfortably hard” pace. Unlike interval running or fartleks, a tempo run involves a continuous effort at a consistent pace. Interval training and fartleks call for short bursts of running at a faster pace between easy pace jogging or walking. Tempo runs help athletes build speed and endurance. They're useful for race distances ranging from 5K to a marathon or ultra marathon.

To add tempo runs to your running routine, run at a pace close to your 10K race pace for a shorter distance than 10K, usually for 2 to 3 miles and no more than 7 miles. A tempo run is a form of speed workout that includes a jog to warm up, followed by the tempo run, and then an easy run to cool down.

Tempo Pace

Your tempo run pace should be at about 70% to 80% effort level. Depending on what race or distance you are training for, your tempo run may range from a mile up to 6 or 7 miles if you’re training for a marathon. Tempo runs can help everyone from beginners to advanced runners get faster for races.

Heart Rate Training

If you're training by heart rate, tempo runs should be in Zone 3, which is moderately hard, at at 70 to 80 percent of your max heart rate. Tempo runs fall between the hard effort pace of intervals and the easy jogging pace of Zone 2 training (Zone 2 training is at 60 to 70 percent of maximum heart rate.)

Tempo Run Vs. Threshold Run

Sometimes tempo runs are confused with threshold runs because they are both speed workouts done at a steady pace. A tempo run is a sustained, steady effort run slightly below your lactate threshold. A threshold run is a little faster with more intensity, at or very close to your lactate threshold. Lactate threshold is the point of exertion where you muscles produce lactic acid faster than your body can remove it from your bloodstream.

Tempo runs are slightly slower and longer than threshold runs. You should be able to maintain your tempo pace for longer, up to an hour in duration.

Tempo Run Benefits

Tempo runs can benefit all levels of runners and anyone training for distances from a 1-mile race up to a marathon or ultra. Doing tempo run training helps your body run at a challenging pace and improve your running efficiency so you can perform well even when tired, just like you would in a race. Tempo training increases your lactate threshold, or the point at which your body fatigues at a certain pace.

Lactate builds up in your muscles as you exercise, and the point at which the lactate builds up faster than your body can remove it is your lactate threshold. Once you pass the lactate threshold, you’ll feel fatigue and soreness. The good news is lactate threshold can increase dramatically with training. Tempo runs can improve your lactate threshold, helping you to run faster without getting exhausted.

There are many benefits of speed training, according to the American Council on Exercise, from burning a lot of calories to reducing muscle loss that comes with age.

Some of the benefits of tempo runs specifically include:

Improved running efficiency
Better endurance
Faster running pace
Boost mental toughness
Faster race times

How To Do a Tempo Run

You can begin doing tempo runs with a simple tempo workout. I recommend starting speed workouts after you’ve been running consistently for at least six weeks so you have an established aerobic fitness base. You’ll want to have consistent base runs under your belt before you add speed workouts to your training. Base runs are relaxed pace runs that you do at a comfortable pace. Once you’ve been running consistently, you can start adding tempo runs to your workouts.

Here is a sample tempo run to get started:

Jog 1 mile (or 10 minutes if you’re training by time) to warm up at a relaxed pace. Do dynamic stretches.
Run 2 miles (or 20 minutes) at your tempo pace. Your effort level should be between about 70 and 80 percent. If you know your 10K race pace, aim for this pace. You should be able to maintain your pace for up to an hour but feel challenged during your run. As you get used to tempo runs, your body's ability to sustain your pace for longer periods of time will improve.
Jog 1 mile (or 10 minutes) to cool down. Stretch.

This sample tempo run workout is a great way to get started with tempo runs. When you do the workout, do your warmup at a relaxed pace. Then aim for a consistent pace throughout your tempo run. Be careful not to start too fast as this isn’t s sprint workout and you’ll need to maintain your tempo pace.

A tempo run counts as a “hard” day in your training, which means you should follow it with an easy day or rest day. I recommend doing one tempo run a week to get started (and a maximum of two tempo runs a week for advanced runners). You can adapt your tempo run to your training goals, gradually adding more distance to your tempo runs if you’re training for longer races like a half marathon or marathon.

Tempo Run Pace

The exact distance and pace of your tempo runs will depend on your race goals. If you’re training for a marathon, for instance, your tempo run may be 6 miles at a slightly slower speed than your 10K race pace. If you are training for a 5K, on the other hand, 20 minutes of tempo running at your 10K pace will be more effective.

If you don’t know your 10K pace, aim for a “comfortably hard” effort level of about 7 or 8 out of 10. You want to be able to breathe while you run so you’re not going at an all-out sprint, but you also want to challenge yourself to go faster than a relaxed, conversational pace.

Adding tempo runs to your workouts can help you run stronger and harder in races and training. So let’s give it up for the middle child of speed workouts — your next PR just may come from it.

Tempo Run FAQs

What is a tempo run?
A tempo run is a form of speed workout that involves going at a "comfortably hard" pace, about 70 percent effort level. Tempo runs are usually done at a pace that you can matinain for up to an hour, similar to your 10K race pace. Tempo runs improve your oxygen efficiency and ability to run fast even while fatigued.
What is an example of a tempo run?
A tempo run should be a steady-state effort run at a challenging pace that you can maintain for up to an hour. For beginners, 2 miles is a good distance for a tempo run.
What speed run is a tempo run?
Usually, your tempo run pace will be close to your 10K race pace.

Do you need a training plan to help you run your best race? Set yourself up for the best race day with a personalized running training program from the Runstreet Training Center. Get the help with speed work and hit your goal half marathon pace or marathon race pace with our personalized plans designed by a certified running coach and personal trainer. Whether you want to run a longer distance or run your fastest 5K, we got you covered.

Have you tried tempo runs? Tag @Runstreet on Instagram in your training posts to get cheered on. Happy - and speedy - running to you!😊

Marnie Kunz is a NASM-certified personal trainer, USATF and RRCA-certified running coach, and the creator of Runstreet Art Runs, which bring together communities through running and street art. She is a Brooklyn resident, trainer, Akita mom, and writer.

What Is a Tempo Run? Guide From a Run Coach