What is tempo running and how do I do it?

While a tempo run is a key staple of any training plan, few people know exactly what the recipe calls for and why. Tempo runs pop up on many training plans – from six-week 5K training plans to 16-week sub-3.30 marathon training plans – for good reason: learning how to incorporate tempo into your running routine can bring you lasting benefits – especially on race day. But executing tempo training incorrectly can compromise its many benefits. Here’s everything you need to know about the tempo run.

What is a tempo run?

A true tempo run – a threshold run – is at a pace that’s about 25-30 seconds per mile slower than your 5K race pace, says running coach Jack Daniels, who popularised the tempo run in his book Daniels’ Running Formula.

That’s the key difference between a race effort and a tempo run. In an all-out speed session, your body passes this limit – in other words, your body produces more lactate than you can process – and so fatigue develops rapidly. A threshold pace, on the other hand, can be held steadily (albeit not too comfortably) for at least 20 minutes or up to one hour, in a race lasting that long. For those fond of using heart rate monitors, Daniels notes that tempo runs should be done at 86-90% of your maximum heart rate and feel comfortably hard.

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How tempo runs can help you to become faster

According to two-time Olympic marathoner, exercise physiologist and coach Pete Pfitzinger, not all runners benefit equally from tempo runs.

Athletes racing from 15km on up to the marathon receive the most benefit from tempo runs because the physiological adaptations are most specific to the demands of those races,’ he says. ‘An improvement in lactate threshold is only a small benefit for a 5K race because it’s run well above lactate-threshold pace.

For shorter distances such as 5K and 10K,** use tempo runs less frequently and emphasise traditional track intervals (800m and 1,200m). For longer distances, however, your performance is determined primarily by your lactate-threshold pace, so tempo runs provide a direct benefit in longer races for beginners and elites.

Although a tempo run may not boost performance as dramatically in shorter races as it does in marathons and half marathons, that doesn’t mean you should cut it from your 5K training. The beauty of tempo is that it doesn’t require a track or mile markers; it simply relies on time and intensity, making it an ideal workout if you’re just starting a training programme because running down the clock can be a lot less daunting than tackling mile repeats.

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How tempo runs bolster your mind

Tempo training not only improves your physical fitness but also boosts your mental strength.

I really believe in tempo running because it helps the athlete to feel that sense of toughness they experience when they compete,’

says distance-running coach Bob Williams. ‘It’s a process of adaptation – psychological as well as physiological.’

Training at speeds that aren’t quite all-out efforts – holding your hand just above the flame – taps into the concentration required to develop mental toughness for racing. And practising the skill of pushing through when the effort is challenging gives you the experience and confidence to do the same on race day.

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How to incorporate tempo runs into your training

Tempo workouts should be part of your weekly routine, whether you’re running for fitness or looking to set a PB. ‘They stimulate adaptations in your muscles that improve your race pace,’ says Pfitzinger.

For 15km to marathon-distance runners, Pfitzinger prescribes tempo runs of four to six miles at 15km to half marathon race pace. For marathon runners, he recommends up to nine miles at between half marathon and marathon race pace, or a 13-mile run followed by five miles at between half marathon and marathon pace. He usually has his runners perform two of these workouts every three weeks during a marathon build-up. As the race approaches (but before tapering), you can increase the frequency to one tempo run weekly.

The only real requirement of tempo running is that you stick to a steady, specific, planned intensity. Beyond that, you have many options for adding tempo to your training. To get started, try any one of these tempo workouts.

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3 tempo workouts to try

Start each session with a warm-up, including drills such as high knees, bum kicks, leg swings and squats, and end with five minutes of walking or jogging to cool down.

1. Beginner cruise intervals

   Cruise intervals are tempo runs that are interspersed at regular intervals (say, one-mile or 10-min) by 30-60- second rest periods. This pattern diminishes the psychological difficulty of the workout while preserving the aerobic benefits, allows greater volume and may help guard against excessive speed, which can lead to injury or burnout.

   If you’re new to tempo running, start with these intervals, because the effort is broken up:

• 1 mile at tempo pace

• Walk or rest for 60 seconds

• Repeat tempo and recovery intervals two to four times

2. The classic

   This is a traditional tempo-session option, with a warm-up period, a solid block of time spent at tempo effort and a cool-down – followed by post-run stretches – at the end.

• 10 minutes at easy pace
• 20 minutes at tempo pace
• 10 minutes at easy pace

3. Tempo session for marathon runners

   With a 26.2-miler on the horizon, Pfitzinger recommends periods of tempo running in an easy one-hour run. Do this every two weeks in the late stages of race prep but well before the taper.

   • 20 minutes at tempo pace
   • 20 minutes at easy pace
   • 20 minutes at tempo pace

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Tempo running FAQs

Still have questions about incorporating tempo runs into your training? You won't be alone. Tempo runs can be a genuinely plateau-busting tool to add to your training arsenal, but you need to understand how to use them effectively.

How often should I do tempo runs?

For most runners, a tempo run once a week is ideal, especially as you prepare for longer races. If you're training for a marathon or half marathon, you might include two tempo runs in a three-week cycle. Listen to your body and adjust the frequency based on your overall training load and recovery needs.

Can I do tempo runs on the treadmill?

Absolutely! The best treadmills can be a great place for tempo runs, especially if the weather isn't playing ball. Just make sure you're familiar with the treadmill settings and treadmill training in general.

What should I eat before a tempo run?

As with any high-intensity exercise, nutrition can make or break your performance. Try to have a light meal or carb-rich snack about one to two hours prior to your tempo run. This could be a banana with nut butter, a slice of whole-grain toast, or a small bowl of porridge. Avoid heavy or high-fat foods, as they can slow you down and cause stomach issues.

How do I keep track of my tempo pace?

Turn to tech for a helping hand. The

best GPS running watches can monitor your pace in real-time, or you could use a running app on your smartphone. Familiarise yourself with your target tempo pace beforehand so you can feel the rhythm and effort required. If you prefer to run free, you could use landmarks on your route as pacing markers.

### What should I do if I can’t maintain my tempo pace?

Tempo running is hard, so it’s normal to struggle with the pace, particularly to begin with. If you find yourself fading, focus on maintaining good form and steady breathing. Consider backing off slightly until you can comfortably complete the workout, and remember that progress takes time.

Are tempo runs more beneficial for certain distances?

Yes, tempo runs are particularly beneficial for the long stuff, like half marathons and marathon, as they directly improve your lactate threshold. For shorter distances like the 5K, you might rely more on speed intervals, but tempo runs can still be included for endurance benefits.