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

Calculating your tempo pace can be a little confusing. If you want to start doing tempo runs - or make sure you’re doing them at the right pace, this guide will help you figure out your target pace and offer some tips from a running coach. As a longtime distance runner and coach, I have found the tempo run to be one of the most helpful speed workouts for race distances ranging from the 5K to the marathon. Tempo workouts train your body to run fast even when fatigued. Read on to learn more about tempo runs and how to find your ideal tempo pace.

Whether you’re a new runner, just getting back into running, or building your speed for your next race, tempo runs can help you become a stronger runner. If you need a customized running training plan including tempo run workouts, check out the Runstreet Training Center for our transformative, personalized running training plans.

What Is A Tempo Run?

A tempo run is a steady-state effort run that is at a comfortably hard pace. Tempo runs are also often called threshold runs. Tempo runs are designed to improve a runner's lactate threshold (or anaerobic threshold), which is the point at which your body begins to produce lactic acid faster than it can clear it away.

In general terms, a tempo run trains your body to run at a hard effort level for longer periods. This is especially helpful for racing and times when you want to run fast for extended periods without experiencing soreness and physical sensations that make your body slow down.

By running at a sustained tempo pace, you train your body to better tolerate higher levels of lactic acid, enabling you to maintain a faster pace for longer periods of time. Tempo runs are often incorporated into a training program preparing for long-distance races such as a 5K, 10K, half marathon, or marathon.

Your tempo pace will be faster than your relaxed pace base runs but will not cause you to become exhausted and unable to run (as sprints or intervals could for a sustained period).

Benefits of Tempo Runs

Doing tempo runs makes you a faster runner and can help improve your running efficiency and lower your race times. Some benefits of tempo runs include:

Improved lactate threshold: Tempo runs can help increase your lactate threshold, which is the point at which the body can no longer remove lactic acid as fast as it is produced. By regularly pushing your body to maintain a faster pace for an extended period of time, tempo runs can help improve your body's ability to tolerate higher levels of lactic acid and delay the onset of fatigue.
Increased running economy: Running economy refers to how efficiently your body uses oxygen at a given pace. Tempo runs can help improve your running economy by training your body to use oxygen more efficiently.
Mental toughness: Tempo runs can be challenging both physically and mentally, as they require sustained effort at a challenging pace. By regularly incorporating tempo runs into training, you’ll develop mental toughness and the ability to push through discomfort and fatigue.
Race-specific training: Tempo runs can be tailored to match the demands of the race you’re training for. You may do a 2- to 3-mile tempo run at a pace that is 30 seconds per mile faster than your 10K race pace when training for a 5K, for instance. For marathon training, your tempo run pace may be 30 seconds per mile slower than your 10K race pace but your tempo run will be a longer distance (up to 6 or 7 miles).
Variety in training: Tempo runs can be a fun and challenging way to mix up your training routine and provide variety in their workouts.

How to Calculate Your Tempo Pace

If you’re ready to get started with tempo runs, here is how to calculate your tempo pace:

Focus on your goal race.

What race distance are you training for? If you’re training for a 5K, you’ll want to run at a faster tempo pace - but shorter distance - than if you’re training for a marathon.

A good general guideline is to do a tempo run at a pace that is 30 seconds per mile slower than your goal 5K pace. For 10K training, do your tempo run at your goal 10K pace.

For half marathons and marathons, do longer tempo runs. Aim for 30 seconds slower per mile than your 10K race pace if you're training for half marathon or marathon races.

Determine your perceived effort level.

Another way to determine your tempo pace is to rate your effort level. Aim for 70 to 80 percent effort level for your tempo run. To put this in perspective, your relaxed pace base runs should be at 50 to 60 percent effort level and your hard interval workouts should be at 80 to 90 percent effort level.

Measure your heart rate.

Heart rate training is an excellent way to monitor if you're hitting your tempo pace. Your tempo run should be at 85 to 90 percent of your max heart rate. This will be in zone 3 or zone 4 if you train by heart rate zones.

Consider training conditions.

Take your fitness level, the terrain, and weather conditions into account when you do your tempo training. Your tempo pace will be slower on uphill stretches or uneven terrain. In general, for beginning runners, build your base fitness level with at least 6 weeks of relaxed pace base runs before adding tempo runs and other speed workouts to your training program. Also, do at least some of your tempo runs in conditions that are similar to your goal race. If you have a hilly race, for instance, make sure there are hills in your tempo run.

Listen to your body.

Adjust your pace accordingly if you are feeling fatigued or if your heart rate is too high. If you have pain or feel you may be injured, end your run and get some rest and medical treatment if needed.

Also, if you have a tempo run that feels really difficult or slow, don’t get down on yourself. Everyone has tough days and some extra rest time can help a lot. Continuing with your training will help you make progress in the long run.

How Often to Do Tempo Runs

How often you should do tempo runs depends on your exact race goal, fitness level, and training plan. Here are some general guidelines for tempo training:

Beginners and runners just starting a training plan: 1 tempo run per week.
Intermediate to advanced runners: 1 to 2 tempo runs per week.

Aim to do at least one speed workout a week if you’re just getting started with speed work or are early in your training program.

For more advanced runners, you can do two to three speed workouts a week. If you also have a weekly long run to train for endurance races like the half marathon or marathon, this is considered a hard training day so one to two speed workouts a week is plenty.

The key to successful training is to have a balance of easy and hard days, and tempo runs count as a hard type of workout with moderate to high intensity. This means you should follow your tempo run workout with an easy day, active recovery, or rest day.

According to researchers, world-class distance runners perform best when they do a mix of easy runs, tempo runs, and interval runs.

Have you tried tempo runs to get faster? If you need a customized training plan, check out the Runstreet Training Center for a personalized running program to crush your next race. Happy running to you!

Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.

How to Find Your Tempo Pace and Get Faster