How To Properly Do A Tempo Run
Tempo runs are a pillar of training.
You’re a runner and whether or not you’re a beginner or a long-time runner, you’ll likely see a tempo run on some sort of training plan.
What are tempo runs? When I started running, it was confusing to figure out what a tempo run exactly meant.
Does it mean you run faster?
Does it mean that you try to gut it out and maintain a pace?
We will do a deep dive into what it means to do a tempo run.
Defining A Tempo Run
A tempo run is a run where you hold a medium to hard pace for a set duration. That duration is usually from 20 - 60 minutes depending on what you are training for.
An important thing to remember is that a tempo run is not speed work. There’s a distinction between the two.
Think of speed work as being able to get that faster turnover and longer stride length to allow yourself to run faster.
A tempo run is building the engine that allows you to sustain that pace.
During a lot of races, whether it’s from a 5K to a marathon, you’re going to have to be able to maintain your pace for a set amount of time. This is where the importance of a tempo run comes into play.
A tempo run should be comfortably hard or slightly uncomfortable.
If you’re running, you might be able to get a couple words out to say something to someone but full-on sentences may be hard to say.
Some Guidelines In A Tempo Run
Run about 15-20 seconds slower than your 10K pace
You should be at around 80-85% of your max heart rate.
If you’re still confused about what your pace should be, see this Google Sheet pace calculator that I created by signing up at the bottom.
Benefits of Tempo Runs
Beyond building your running engine to go for the long haul, tempo runs help build mental resiliency. Personally, I think it’s easier to gut it out on a speed workout when you know you have a rest period coming up in 30 seconds versus gutting out the slight discomfort of a tempo run for 45 minutes.
A tempo run will give you confidence going into a race. You’ll know where your floor of performance is and maybe you’ll be able to reach for an even higher ceiling on race day.
Types of Tempo Runs
Classic Tempo Run
Warm-up (10 minutes)
Run easy (10 minutes)
Run Tempo (20 minutes
Run easy (10 minutes)
Cool down (10 minutes)
Marathon Tempo Run
Warm-up (10 minutes)
Tempo pace (20 minutes)
Easy pace (30 minutes)
Tempo pace (20 minutes)
Cool down (10 minutes)
Beginner Tempo Run
Warm-up (10 minutes)
Run easy (5 minutes)
Run tempo (5 minutes)
Run easy (5 minutes)
Run tempo (5 minutes)
Run easy (5 minutes)
Cool down (10 minutes
Keep in mind, that there is no perfect way to do this. You may decide that you want to do a tempo run for 45-60 minutes straight and keep that pace for as long as possible.
Other people may struggle to do this and might need to break up their tempo pace to what they can do.
The important part about this is to be intentional with your training. If you’re a beginner running at tempo and you can’t keep it for 5 minutes, you’re probably running too fast and need to slow down.
Tempo runs are often about discipline. The discipline to not go too fast or too slow during a run.
Try to limit the amount of junk miles that you’ll accumulate during your training.
A great reminder for a guy like me that isn’t training for a race and tends to just run. I need to add more discipline and set some goals in 2025. This breakdown of tempo runs is easy to follow. Thanks!