how-to-do-tempo-run — Tempo runs will make you a better runner. Photos by Marques Jackson Photography.

By Marnie Kunz,
NASM-certified trainer, USATF- RRCA-certified run coach

Learn how to do a tempo run and become a stronger, faster runner. Whether you’re training for the NYC Marathon or want to get faster for your next 5K race, tempo runs will help you get there. Tempo runs — or lactate threshold runs — improve your oxygen efficiency and train your body to run faster for prolonged periods (such as a race). In contrast with your regular easy run days, tempo runs are don e at a faster pace and are a form of speed training.

Related Post: How to Find Your Tempo Pace

As a running coach and trainer, I’ve seen how much tempo runs can help runners get their best race times. Tempo runs are a great speed workout for all race distances but are especially helpful for long-distance races such as the half marathon and marathon. Doing regular tempo runs can help you hit your goal marathon and half marathon pace in races.

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This overview will help you understand how to do a tempo run and offer tips for adding tempo runs to your training. Whether you are a 5K runner or a marathoner, tempo runs are one of the best speed workouts you can do.

What Is A Tempo Run?

A tempo run is a speed workout you do at a sustained pace/effort level. Unlike intervals, you will keep a steady pace for your tempo run. Usually, tempo runs are 20 to 40 minutes (depending on the race distance you’re training for), and they’re at a pace you could sustain for 60 minutes (around your 10K race pace). Tempo runs are at a comfortably hard pace. If you're using the Rating of Perceived Exertion scale (RPE), tempo runs will feel like a 7 out of 10 effort level.

Your tempo run distance will vary based on the race distance you’re training for. If you’re preparing for a 5K, your tempo run may be 2 or 3 miles, whereas a marathon runner may build up to doing 6- or even 7-mile tempo runs.

Related Post: How to Find Your Tempo Run Pace

How to Do a Tempo Run

To do a tempo run, first, you will need to warm up with 10 minutes of relaxed running and some dynamic stretches. Check out my article on dynamic stretches for warm-up help.

Do your tempo run at about 70 to 80 percent effort level. This will be similar to your 10K race pace, with a little slower pace for longer tempo runs such as 8- or 10-mile tempo runs. A tempo run should feel “comfortably hard,” at about 85 to 90 percent of your maximum heart rate. If you are just starting out, do a tempo run for 20 minutes, followed by a cool down. Over time you can add more length to your tempo run if you’re training for longer races.

How Long to Do a Tempo Run

When you’re learning how to do a tempo run, start with a shorter workout - 20 minutes for your tempo run - and you can build up to longer distances if you are training for the 10K, half marathon, or marathon. Do a 10-minute slow run to warm up and a 10-minute slow jog to cool down for each tempo run.

If your goal is general fitness or to improve your 5K race time, run for 20 minutes, or two to three miles, for your tempo run. If you’re training for longer distance races, do longer tempo runs - 4 to 6 miles for 10K race training, 6 to 8 miles for half marathon training, and 6 to 10 miles for marathon training.

Benefits of Tempo Runs

Tempo run workouts improve your speed and endurance and train your body to perform when fatigued. Because tempo runs are done at a sustained effort and relatively fast, they help build your fast-twitch and slow-twitch muscles. Tempo runs also improve your body’s oxygen efficiency, which will really help come race day when you are struggling at the middle or end of a race. Your body will be familiar with the fatigue and speed training from tempo runs, and you’ll find you’re able to maintain your pace better during the race.

These are the main benefits of tempo runs:

Improved speed
Better endurance
Faster race times
Improved running efficiency
Improved mental toughness, especially in races

As you can see, tempo training will give you a big boost in your performance. For longer races, tempo runs are the most effective type of speed workout.

How Often Should I Do a Tempo Run Workout?

I recommend following a running training plan to help you balance your higher intensity training like tempo runs with endurance-building workouts like base runs and long runs. A good 5K, 10K, half marathon or marathon training plan will help you get faster while minimizing your risk of injuries.

If speed is a big priority for you and you want to lower your race times, do two speed workouts a week, with at least one being a tempo run. Incorporate tempo runs into your weekly training schedule with one tempo run per week between easy pace runs.

You can do intervals for your other speed training day, especially if you are training for a shorter race such as a mile or 5K. If you want to maintain your fitness level and also get a little faster, one speed workout a week is sufficient.

If you’re training for a 5K race, I recommend one 20-minute tempo run a week and one interval workout. If you are a long-distance runner such as a marathoner or half marathon runner, tempo runs will be one of the most important workouts to improve your race times.

Tempo Run Variations

There are different variations of tempo training runs. You can do regular, steady-tempo runs at a consistent pace to start.

Beginner’s Tempo Run

If you are a beginner and a full 20-minute speed workout is too intimidating, tempo intervals are a great way to ease into tempo runs.

Tempo Intervals

For tempo intervals, you run shorter segments of your tempo run with periods of slow recovery jogging in between. For example, after you warm up, you can run for 3 minutes at your tempo pace and then 2 minutes of recovery jogging. Repeat to do 5 sets of tempo intervals to start. Over time, you can increase the tempo intervals until you reach over a mile of tempo running.

Progressive Tempo Runs

Another variation of tempo training is to do progressive tempo runs. These tempo runs start at a slightly slower pace and build up in speed with every mile. So, for instance, you may run your first mile at a 9-minute mile pace, your second mile at an 8:45 pace, and your last mile at an 8:30 pace. Progressive tempo runs get progressively faster and they help train your body to pick up speed in races even when you’re fatigued.

I love progressive tempo runs because they’re a great exercise in pacing and discipline and they help runners combat their natural urge to start fast (which usually results in a lagging, slower second half of races). Progressive tempo runs also mix up your workout and add some variation with different running paces.

Adding Tempo Training to Your Program

When you add miles to your training program, keep in mind the 10 percent rule, and only add 10 percent more miles to your training from the week before, advises the American Council on Exercise. So if you run 10 miles one week, for instance, you can add 1 mile to run a total of 11 miles the next week.

Have you tried tempo workouts? What is your favorite speed workout? Comment below. Get more training and fitness tips by following and tagging @Runstreet on Instagram to share your workouts and get cheered on. 😊

Need a personalized speed workout? Check out the Runstreet Training Center for the best running training plans and personalized coaching to help you have the best race day.

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach, dog lover, Akita mom, and writer based in Brooklyn, NY.

How to Do a Tempo Run and Get Faster