There’s a lot of talk in the running world about tempo runs. Most runners know they’re a good type of running to be doing, but a lot of runners don’t know why or how to properly do them. Add in the questions about why there are so many different types of runs that are similar to tempo runs and it can be quite confusing!
So let’s talk tempo runs: what they are, why they’re important, how to do them correctly, and what other types of runs can achieve the same goal of tempo running.
Why Tempo Runs are Important and How to Do Them Properly
What are tempo runs?
Tempo runs are a sustained effort run. Your tempo pace is as fast as you can run while still running aerobically, just underneath the anaerobic zone. If you run faster than your threshold, your body can’t clear lactate fast enough and you’re out of your target zone. When this happens, you are running anaerobically.
Tempo runs are run at a pace that is “comfortably hard.” A “comfortably hard” pace is one that you can maintain for an hour. Tempo runs are not a sprint. For most runners, a “comfortably hard” pace translates to right around 10K race pace. Tempo runs shouldn’t make you so uncomfortable you’re unable to complete your workout.
Why are tempo runs important?
The purpose of the tempo run is to train your body to sustain faster running for a longer period of time without feeling the effects of muscle fatigue. Tempo runs are the bread and butter of any good training plan.
How do you execute a tempo run?
Tempo runs are most effective in the 20-30 minute range. A typical tempo workout will look something like this: 2 mile easy warm-up, 30 minutes at tempo pace, 1-2 mile cool-down.
Maintaining a true tempo pace for more than 30 minutes will begin to border on too hard an effort, thereby diminishing the gains of the workout and ultimately turning the workout into a race. Your actual mileage will vary depending on your tempo pace. (Your coach or an online tool can help you determine your tempo pace.)
What are some other lactate threshold runs?
Aside from the sustained tempo run, there are a few other workouts you can do.
Tempo intervals are a great workout, especially if you want to run longer without taxing your body. The interval gives your body a brief rest period which helps clear lactate. Tempo intervals are usually done at, or a little bit faster than, tempo pace. An example of a tempo interval run would be: 2 mile warm-up, 3×2 miles @ 5-10 seconds faster than 10K pace with 90 seconds jogging rest between each, 1 mile cool-down.*
Cruise intervals are another type of tempo run and one of my all-time favorite workouts. They’re fast and challenging, yet completely achievable. Cruise intervals are done slightly faster than tempo interval pace. In this case, roughly 15-20 seconds faster than 10K pace. Cruise intervals can be done in a variety of ways. My personal favorite cruise workout is mile repeats, but 800m and 600m repeats work well, too. Here’s an example of a cruise interval workout: 2 mile warm-up, 4×1 mile @ 20 seconds faster than 10K pace with 1 minute walking or jogging rest between each, 1 mile cool-down.*
Things to keep in mind when you tackle tempo runs:
- If you can’t complete the workout, you’re running too fast. Slow down.
- Likewise, if you’re running over 30 minutes and can’t complete the workout, you’re running too long.
- Tempo runs should be comfortably hard. If they’re uncomfortable, you likely need to adjust your pace.
- If your tempo run is too easy, you’re probably not running fast enough and your pace should be adjusted.
Don’t shy away from those tempo runs. Tempo running is challenging but can be really fun if done right. A variety of speed work, threshold runs, and hills will make you a well-rounded, strong runner.
And now it’s time for the Running Coaches’ Corner linkup! Join hosts Debbie, Susie, Lora and yours truly every Wednesday for a fun meeting of the minds to talk all things running. Link up your running posts and find new blogs to follow!
xo
Let’s talk!
Do you like tempo runs?
Have you run cruise intervals before?
*Please note there is some differing opinion on pace ranges regarding tempo, tempo intervals, and cruise intervals among highly regarded running coaches. Mere seconds are splitting hairs: you will still achieve the goal of a tempo workout if you’re running “comfortably hard.”
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62 Comments
I have always been a fan of tempo runs! I would take them over speed work any day.
Not a fan of speed work? Speed work makes the dream work! Well, partly. Haha. I like both. So fun!
I used to love tempo runs–I would just engage and chug it out.
Now I can’t imagine running faster for even a few steps!
You have a valid excuse hah! You’ll be running fast again in no time.
This is one type of training run I never do. Maybe if I knew how to pick my pace better. I suck at that for all workouts ….
I highly recommend trying a tempo run. Start with the intervals. Find your 10k race pace and use that for the tempo portion with a warm-up and cool-down.
I am not usually a fan of speed work but I sometimes unintentionally do them when I run with people who are slightly faster than me. Thanks for the linkup
I try not to run with people faster than me too often. I love the company but I try to stay in my own lane with workouts. 😄
Tempo runs really do work! I used them when I was actually training for races instead of just running.
They definitely do!
I feel like ALL of my runs are tempo runs! Comfortably uncomfortable…I am only now trying to add some speedwork and those dreaded hills.
If all your runs are comfortably uncomfortable, you’re probably doing your easy runs too fast!
When I was serious about my running and gunning for certain paces, I LOVED tempo runs. Now, not so much. In my experience as a coach, many people do them too fast and they hurt more than they should.
Your runners do them too fast, or people in general do them too fast?
I’ve found my runners are usually right on target, but the general population is either too fast or too long.
I do like tempo runs! Now that I’m starting to find some endurance again, I’m looking forward to getting back at it.
Please refresh my
aging memory… What is 3X2and 4X1 mean?
3×2 means you run 2 miles, 3 times. 4×1 means you run 1 mile, 4 times. After each rep, you rest for a given period of time. So let’s say you have a 3×2 mile workout. You run 2 miles, rest for 60-90 seconds, and repeat this a total of 3 times.
Did that help?
Well, you know the answer to both questions!
Running fast is almost always an effort for me — except sometimes in a race. But I’d like to get faster, so I’m willing to do the work.
Running fast is an effort for everyone and if they tell you differently, they’re fibbing! 😉
You do GREAT work. Keep it up!!
Thanks for the tips! I definitely think that my tempo runs are bordering on being a little too long, so I’ll have to talk to my coach about that!
There’s a sweet spot. If you start struggling at the end then you’re bordering on making it a race effort and that’s not what you want to do. I would talk it out with your coach just to be sure you’re getting the most bang for your buck.
I do like tempo runs. Well, I dread them but when I’m finished it’s a great feeling:) Tempo runs and speed work are definitely effective!
Same boat! Dread = love. 😂
Tempo runs are like the foam roller… necessary evil 🙂
Exactly. Speaking of foam rolling, I really need to do that… 😄
Great post, really breaking down what tempo runs actually mean! These really do work great in a training plan and they’re the workouts I most look forward to doing! I actually never heard of cruise intervals…looks super tough, lol!
They’re not really much harder than a sustained tempo. But they’re fun!
I love tempo runs, tempo runs are my favorite 😉
You win the Internet for the best comment of the day 😂
I’m not a runner any more but this sounds like it would be really important. A great resource for runners for sure.
Tempo runs are great for runners, especially those looking for a PR!
Tempo runs are tough but I truly believe they’re the most effective training tool for a marathon (along with a long run with several miles at or near race pace). I prefer tempo intervals over the longer portion because it’s a little easier mentally, but they’re both great!
Tempo intervals are definitely easier mentally. Just knowing that break is coming helps. Although sometimes knowing it’s coming hinders, too. Depends on the mental strength of the runner!
Such a fascinating post! Definitely learned a lot more about tempo runs and their importance in training!
Thanks, Abbey! I’m glad you found it informative. 🙂
This was really useful, thanks! I’ve been trying to run tempo runs this Summer but wasn’t really sure of what I was doing. a 10k takes me a bit more than an hour so my tempo pace would be slower than my 10k pace, I guess.
10K race pace is just a guideline. There are plenty of pace calculators online you can use to determine your proper tempo pace. You’re probably pretty close, though!
I do enjoy temp runs but I always struggle staying fairly consistent with my pace, I tend to run a little harder one mile, a little slower the next .
That’s fairly natural especially given changes in terrain. If you can find a flat route it might help you stay more evenly paced.
You explained the tempo thing well, thanks! I’m not sure if I’ve ever actually done a “true tempo” because I never really knew the nuts & bolts of them. My pace is allover the place (well, that is, when I actually AM running), so it would be hard to figure out my actual 10K pace to even have that as a starting point.
If you’re unsure of your tempo pace, you can use one of your recent race times and plug it into an online calculator to determine your goal pace.
You’ll be back to running in no time!
I think tempo runs are the most important to get faster for most race distances.
Agreed. Question for you — do you have your high school runners do tempo runs?
Talk about informative – because let me be honest. I never really understood this terminology because I am not really a runner at all. Good to know though!!
🙂 the more you know, right? Lol!
Speedwork is so important – definitely something that I need to be better about. I love long, steady state runs at an easy pace, lol. I know most people aren’t a fan of those kind of runs but they’re my fav!
I don’t mind long, slow distance. But I tend to get bored if it’s the same type of run day in and day out. Plus I love running fast. 🙂
Tempo intervals are one of my favorite workouts. I like how they can add in more volume of tempo training without losing the purpose of the workout – like you said, it’s not beneficial to try for more than 30 minutes of continuous tempo running.
Tempo intervals are among my favorites, too. Running fast really helps to break up the monotony of training for me.
I need to fine tune my training runs. Do more of this kind of stuff. Thanks for the info!
Variety makes us runners stronger!
Great post! I struggle with tempo runs because I can’t seem to maintain a steady pace…..but I am working on it!
You’ll improve the more you do them. Practice makes perfect, right? 😉
I dread tempo runs. I’d much rather do intervals at the track. I’m sure I’m running the tempo too fast – they’re always a struggle for me.
If I had to choose between tempo and track, I would definitely choose track. It’s so much more fun!
Yeah, I know I should but I’m always pressed for time so I just run. I don’t pay attention to pace. I run fast and if I am tired, I run slow.
In a race, I am competitive so I try my best and I have been fortunate that without any training plan, I am still getting faster.
That’s great!
Awesome, very much detailed. Tempo runs are great! Both physically and mentally.
I’m a huge fan of tempo runs myself!
I like tempo intervals and cruise intervals. Anything but a standard tempo run 😛
I am a big fan of tempo runs… it challenges you (in a good way) and breaks up the running routine nicely.
I completely agree. They’re a good challenge and fun to run!