Tempo runs are a very effective training technique that can help improve your running performance, boost your confidence, and achieve your running goals. But, what is a tempo run? And how long and at what pace you should be running them? Follow this step-by-step guide on how to do tempo runs.
What is a Tempo Run?
A tempo run is a workout that consists of running at a pace that is comfortably hard, just below your lactate threshold. This threshold is the point at which lactic acid begins to accumulate in your muscles faster than your body can clear it away, leading to fatigue. By running at or near this threshold pace, you’re training your body to become more efficient at clearing lactic acid and delaying fatigue.
During a tempo run, your body adapts to the increased demands placed on it by improving its ability to deliver oxygen to your muscles, increasing the number of energy-producing mitochondria, and enhancing your body’s utilization of fat as a fuel source. This not only improves your running efficiency but also increases your anaerobic capacity, allowing you to run at a faster pace for longer.
Benefits of Tempo Runs
Adding regular tempo runs to your training routine offers numerous benefits. By challenging your body at this threshold pace, you’ll enhance your aerobic capacity, build mental resilience, and improve your body’s ability to tolerate and clear lactic acid. Plus, tempo runs teach you pacing, helping you develop a strong sense of your abilities and enabling you to gauge your effort more accurately during races.
How to Find Your Tempo Run Pace
To perform a tempo run effectively, it’s crucial to find the right pace. The ideal tempo run pace lies between your comfortable base pace and a full-out sprint.
It should feel challenging yet sustainable, allowing you to maintain a steady effort throughout the run. It’s important not to start too fast and exhaust yourself too soon.
Finding the perfect tempo run pace requires a bit of trial and error. You shouldn’t be gasping for breath, but the pace shouldn’t feel easy. This is often referred to as a “comfortably hard” pace. The goal is to find a pace that allows you to sustain a higher level of effort for an extended period of time.
One effective method for determining your optimal tempo pace is to use your recent race times as a guide. Take a look at your performance in races of various distances and use those times to gauge your tempo run pace. For some runners, a good tempo pace is usually about 10 seconds slower than their 10K race pace.
You can also use your breathing as your guide. For an easy-paced runs, most runners take three footstrikes while breathing in and two footstrikes while breathing out.
For tempo runs, you should be at two footstrikes while breathing in and one footstrike while breathing out. If you’re breathing faster than that, your pace is too fast.
It’s important to note that everyone’s optimal tempo pace will be different. Factors such as fitness level, experience, and personal goals all come into play.
Don’t be discouraged if your optimal pace differs from your running buddies’ paces. The key is to find the pace that challenges you without pushing you beyond your limits.
Also, remember that your optimal tempo pace is not set in stone. As you make progress as a runner, your tempo pace will decrease. So, stay open-minded and be willing to experiment with different paces to find what works best for you.
With consistent practice, you’ll find that sweet spot where tempo runs become a powerful tool in improving your running performance.
Tips for Incorporating Tempo Runs in Your Training
Before diving into a tempo run, it’s essential to do a warm-up routine. Do some dynamic stretches, light jogging, or any other activity that gets your muscles warmed up. A proper warm-up prepares your body for the intensity of the tempo run and reduces the risk of injury.
Once you’re warmed up, it’s time to tackle the tempo portion of your workout. Remember, tempo runs are about maintaining a challenging pace that you can sustain for an extended period. Start by setting a timer or using a GPS watch to track your time or distance.
Begin at a pace slightly slower than your optimal tempo pace. Then, gradually increase your effort, aiming to reach your desired pace by the halfway point of your run.
During the tempo portion, focus on staying mentally engaged and maintaining proper running form. Keep your breathing controlled and steady, and stay relaxed throughout your run.
It’s normal for your pace to fluctuate slightly, but aim to maintain a consistent effort level. Push yourself, but also listen to your body and avoid pushing beyond your limits.
Varying the terrain of your tempo runs can add an extra dimension to your training. Incorporating hills or uneven surfaces can challenge different muscle groups and enhance your overall strength and endurance.
It’s important to note that when running uphill during a tempo run, it’s natural for your pace to slow down slightly. Focus on maintaining a consistent effort level rather than trying to maintain an exact pace.
Once you’ve completed the tempo portion, it’s time for a cool-down. This can include a slow jog, walking, or gentle stretching to gradually lower your heart rate and return your body to a resting state. Cooling down helps prevent muscle soreness and promotes recovery after a challenging workout.
Sample Tempo Run Workout
This tempo workout is designed to help you improve your lactate threshold and overall running speed.
- Begin the workout with a 10-15 minute warm-up at an easy pace.
- For the main part of the workout, aim to run at a comfortably hard pace that’s sustainable for longer distances. This is typically around 80-90% of your maximum effort. Try to maintain a consistent pace where you can still carry on a conversation, but it would be difficult to speak in full sentences.
- Start with a 5-10-minute tempo interval, gradually building up to longer durations as you progress. As you become more comfortable with tempo runs, you can aim for 20-30 minute intervals.
- Jog or walk at an easy pace for 10-15 minutes to gradually bring your heart rate down and allow your muscles to relax.
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
