Why Tempo Runs Matter and How to Add Them to Your Training

Many runners focus on speed workouts in training when they are looking to get faster. While those faster workouts are important, there is huge benefit to also working on tempo runs which train your body to sustain a faster pace for longer. I’ve found that tempo runs are one of the most effective (but sometimes avoided) workouts.

Whether you’re aiming to improve your endurance or hit a new PR, learning how to use tempo runs correctly can make a big difference. Let’s talk about why tempo runs are so effective and how to add them into your training.

What Is a Tempo Run?

Tempo runs are sustained, “comfortably hard” efforts that are usually completed around one hour race pace. They could also be broken into shorter segments with brief recovery segments called “cruise intervals”.

Finding the right effort for tempo runs is key. Training at this effort can improve the efficiency of how the body manages waste products due to lactate that can contribute to fatigue. Keep in mind, lactate itself is not bad, but if we can train the body to manage this process it can result it being able to run at a harder effort for a longer time (improving “lactate threshold”).

Why Tempo Runs Matter for Runners

Beyond the more scientific reasons for tempo runs being beneficial (which can be somewhat nuanced) there are simple reasons why runners of all levels benefit from tempo runs.

In short, they build endurance at faster paces, resulting in (potentially) improved race performance. You are essentially practicing running at a harder effort for a longer period of time than you may be used to.

I believe there are psychological benefits to tempo runs as well. These longer workouts train you to work harder for longer periods of time. You need to “get comfortable being uncomfortable” and this can translate to race day performance.

If done correctly tempo runs may be a lower injury risk than traditional speed workouts. There are many ways to structure these workouts as well based on each runner’s current fitness and goals.

How to Find Your Tempo Pace

If you are aiming to run at a one hour race pace, you will need to figure out what this feels like. For some runners this may be similar to their 10k pace. Sometimes tempo runs can be run at goal race pace (half marathon or marathon) but this is different than completing it as a threshold run; though still beneficial.

Here are a few ways to figure out how to pace a tempo run:

• Talk test: can you say just a few words at a time?
• RPE: On a scale of 1-10 this is around a 7
• Heart rate: 85%-90% of maximum heart rate
• Pace ranges: If you know your 10k and half marathon paces you can figure out approximately what your 1 hour race pace would be

When prescribing tempo runs I like to use RPE or pace ranges, matched with the talk test. Many runners may not know their maximum heart rate and it can be very difficult to monitor your heart rate while completing a tempo run.

How to Add Tempo Runs to Your Training

I usually make tempo runs one of the key workouts of a training week. (So a week may include several easy runs, a long run, and a tempo run). Later in training, goal race pace miles may be included as part of the long run.

During the early phases of training it can be helpful to use cruise intervals, which I will describe below, to get used to tempo runs. Then you can focus on more sustained tempo runs of 20-40 minutes.

Tempo runs do not need to be completed every week. Depending on the training philosophy these may fit best in a certain phase of training. I have found that adding in tempo runs after a few weeks of faster intervals works well. However, I tend to keep some kind of tempo runs in a training plan most weeks leading up to a half marathon or marathon. Tempo runs can also be mixed with other types of runs, such as 30 minutes at HMP followed by 1 minute 5k intervals.

Always do a warm up before a tempo run and a cool down at the end.

Types of Tempo Run Workouts

Here are a few types of tempo runs:

• Continuous lactate threshold run: 20-40 minutes at one hour race pace
• Cruise intervals: broken tempos with short breaks at one hour race pace
• Race Pace Tempo: sustained efforts at half marathon or marathon pace (may be prescribed in miles and are usually longer than LT workouts)
• Progression run: a run that starts slow and easy and gradually gets faster, usually getting to around LT by the end

Sample Tempo Run Workouts

Continuous Tempo run

1-2 mile warm up, 20 minutes at one hour race pace, 1-2 mile cool down

Cruise Intervals

1-2 mile warm up, 5 x 4 minutes at one hour race pace with 90 second recovery, 1-2 mile cool down

HM Goal Pace

1-2 mile warm up, 2 x 2 miles at half marathon pace with .5 mile recovery in between, 1-2 mile cool down

Progression Run

1 mile warm up, 6 miles progressing from easy pace to 10k pace, 1 mile cool down

Common Tempo Run Mistakes to Avoid

Especially for shorter tempo runs, a common mistake is running these workouts too hard. While you may be able to run 20 minutes faster than your one hour race pace, that isn’t the purpose of the workout.

Additionally, make sure you are balancing tempo runs with other types of workouts. If you are completing tempo runs regularly work on progressing them or trying different types of workouts.

You don’t need to do multiple tempo runs each one. One per week is plenty, and some weeks you can focus on other types of workouts. If you do multiple tempo runs in the same week they should be spread out and varied (for example, cruise intervals on Wednesday and race pace miles in Sunday’s long run).

How Tempo Runs Fit Into a Full Training Plan

Tempo runs are an important workout to get faster and build endurance, but runners need to balance tempo runs with other types of workouts. Easy runs are the foundation of a training plan, so make sure that those are the focus of your week. Build in tempo runs strategically while also making sure to work on shorter/faster intervals as well. Each week should also include a long run when training for a long distance race.

Do you include tempo runs in your training?
What is your favorite kind of tempo run?

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How To Conquer Your Negative Thoughts On the Run with Positive Thinking

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