What Is Tempo Running? How to Find Your Pace and Train Smarter

Many runners skip tempo work for a variety of reasons. It feels less exciting than track sessions or hill sprints, but it's also harder than going for a gentle run to clear your head. It's in that awkward spot between high-intensity training and leisure running.

However, while it may not be either dramatic or relaxing, tempo running can be incredibly effective for people who want to gain endurance, improve their running form, boost their aerobic capacity, and ultimately boost their pace and performance.

Tempo runs help you to maintain a stronger pace for longer distances. They teach you how to stay in control even when you're outside your comfort zone. They build mental toughness. And they can bring fast gains in your physical form.

All in all, it's well worth incorporating tempo runs into your training plan.

Here, we'll take a deeper look at what tempo running is, how it can benefit runners, and how to build tempo runs into your running regimen.

What is tempo running?

Tempo running involves sustained running at a 'comfortably hard' pace. Ideally, you should be running hard enough that it would be difficult to hold a conversation, but not so hard that you can't sustain the pace for more than a few minutes. Aim for a faster pace than you'd pick for an 'easy' run, but make sure that you can sustain that pace for 20-40 minutes.

Tempo running targets your lactate threshold - the point at which your body switches from aerobic to anaerobic energy production, and starts breaking down carbohydrates for fuel. A by-product of this process is lactic acid, which causes pain and fatigue as it builds up in the bloodstream. Tempo training teaches your body to use fuel more efficiently and to stay just beneath the lactate threshold for longer.

Why tempo running works (the science made simple)

Tempo running ultimately helps your body to tolerate harder, sustained efforts over time. By running at or just below your threshold pace, you teach your body to keep working efficiently at higher effort levels rather than spiralling straight into fatigue.

This is why tempo running should be difficult but sustainable rather than intense. You want your body to experience running at threshold for prolonged periods rather than reaching threshold quickly and then stopping.

A lot of tempo work is also about pacing, control, and psychology. Unlike intervals, which divide the workout into sharp bursts of intense running with recovery periods in between, tempo runs lack both the intensity and the recovery. Instead, you have to work out how to run in ways that improve your bodily efficiency and reduce discomfort. This is great for developing control over your pacing and improving your mental strength.

What pace should a tempo run be?

Most good tempo runs use about 70-90% of your effort, rather than 100%. The pace should feel difficult, but not so difficult that you can't stay in control. If you can chat comfortably to a running partner, you're probably going too slowly, and if you're wheezing and staggering, then you're definitely going too hard.

Tempo run vs threshold run vs interval training

Many runners and coaches use ‘tempo run’ and ‘threshold run’ interchangeably, although some training plans make small distinctions between the two. 

Tempo run workouts usually involve sustained running at a challenging pace over a longer distance. Threshold training is typically a bit harder because it's designed to push you to your lactate threshold. As such, you might find that you can't sustain a threshold pace for as long, and might break the session into sections with short recoveries in between.

Interval sessions are different again. They focus more heavily on speed, power, and recovery between sharp, explosive bursts that push the heart rate to its maximum.

How to do a tempo run (step-by-step)

1. Start with an easy warm-up. Take 10 to 15 minutes to loosen up your legs and warm up your muscles for sustained running.

2. Gradually increase the pace. After the warm-up, don't immediately launch into your tempo pace. Start with an easy pace and work up gradually.

3. Hold a comfortably hard effort. Once you've hit your tempo pace, focus on keeping things controlled. Watch your pace, your form, and your cadence, and focus on maintaining good form at a comfortably hard effort rather than pushing yourself. If you have a heart rate monitor, keep an eye on it. You're aiming for between 70 and 90% of your maximum heart rate.

4. Maintain controlled breathing and form. How long you hold the tempo pace is up to you, but aim for 15 to 40 minutes before dropping back to an easy pace.

5. Cool down with easy jogging. Finally, finish with an easy cool-down jog. Don't stop dead - this could hinder your recovery and undo a lot of the adaptation work you've done during the run.

3 tempo run workouts you can try

Beginner tempo run

This 30-minute session will help to accustom your body to strong effort for longer periods:

• 10-minute easy warm-up jog

• 10-minute tempo pace

• 10-minute cool-down jog

Intermediate tempo run

At intermediate level, aim to run faster for longer - but don't push yourself to your maximum heart rate. Again, this should always be about sustained control rather than about exhausting yourself:

• 10-minute easy warm-up jog

• 20-minute tempo run

• 10-minute cool-down jog

Advanced tempo intervals

Advanced runners can break the tempo sections up into intervals. This will help you to sustain the session for longer without fatiguing yourself:

• 10-minute easy warm-up jog

• 10-minute tempo

• 2-minute recovery jog

• 10-minute tempo

• 2-minute recovery jog

• 10-minute tempo effort

• 10-minute cool-down jog

Make the tempo intervals longer if your fitness allows.

How often should you do tempo runs?

You don't need to do a lot of tempo training to get results - but you do need to do it consistently. A couple of tempo training sessions a week is usually enough for most runners.

Even if you feel like you can handle more tempo sessions in your running routine, it's important not to overdo it. Tempo workouts can be more fatiguing than you might realise, and you need recovery time for your body to adapt and process all it's learned. What's more, if you stuff out your schedule with tempo workouts, you won't have any time left for speed work and endurance runs.

Common tempo running mistakes

There are a few common mistakes that can set back your tempo running progress. Here are a few to watch out for:

• Going at an all-out pace. Tempo running should be challenging, but not all-out. You need to be able to sustain your tempo for a reasonably long time. You'll hear a lot of advice to aim for a half-marathon race pace for your tempo runs, but if that's unachievable for you, then don't push yourself. Find a pace that works for you.

• Not staying controlled. Tempo workouts are a mental game as much as a physical one. If you're chasing race pace numbers and distances, you're likely not focusing hard enough on your running form, gait, cadence, and so on. Control is crucial to a good tempo session.

• Skipping the warm-up. This is bad for pretty much any workout, and tempo workouts are no exception.

• Neglecting recovery. Good recovery - which includes good sleep, rest, and nutrition - is essential for getting sustained gains from tempo sessions.

• Being inconsistent. Consistency is key to getting results. Steady, gentler tempo training once a week will do a lot more for you than the occasional brutal tempo session.

How long does it take to see results?

As a general rule, you'll see noticeable improvements after 3-6 weeks of consistent training. However, that timeline depends a lot on your training program, rest periods and recovery, starting fitness level, training history, and overall mileage.

You'll get the benefits of tempo running faster by incorporating tempo runs into a broader training program. Mix them in with easy runs that build your aerobic base, interval sessions for speed work, race-pace runs, and strength training to build muscle and improve form.

Over time, you'll start to feel the benefits of tempo runs. You'll find that your tempo pace starts to feel steadier, and you're able to sustain it for longer.

When that happens, don't immediately leap onto much more challenging workouts - taper yourself up gradually to longer tempo intervals or a faster pace. Slow and steady progress will give you better, more sustainable results for race day.

What to wear for tempo runs

Tempo runs can be uncomfortable without the right gear, but wearing the right clothing can make a huge difference to your comfort and performance.

Don't pick heavy fabrics. They can weigh you down and make you overheat, even on cold days. Remember, a continuous tempo run will build up body heat quite quickly and doesn't allow you to cool down for prolonged periods. Pick lightweight, breathable running vests or t-shirts, ideally with moisture-wicking properties. If you're worried about cold or rain, bring a lightweight weatherproof jacket with you that you can easily remove and carry if you get too hot.

Lightweight running shorts will help you to maintain an easy stride for longer distances without restriction or chafing. Consider twin shorts, which have a liner to prevent chafing, or go for ergonomic running tights if you prefer a bit more coverage.

Socks are more important than you might realise. Moisture-wicking fabrics will keep your feet dry, and good cushioning will support your feet and prevent chafing.

Finding the right shoes is essential. Tempo pace puts more pressure on form and turnover than some other forms of running. The wrong shoes will obstruct your control and quickly become uncomfortable.

How to start tempo running today

Depending on your fitness levels, you shouldn't have to build up to tempo running. Find a pace that's manageable but challenging, and see if you can hold it for ten minutes. If you can, you've found your first tempo pace. If you can't, slow down and keep experimenting until you find your perfect first pace.

Remember to warm up before each tempo session, and to cool down afterwards. And never forget that consistency is key to results. Incorporate tempo run pace sessions into a weekly training schedule - ideally once or twice a week.

It really doesn't take much to start tempo running - so why not give it a go?

FAQs about tempo running

What pace is a tempo run?

Tempo run pace is usually around 10K to half-marathon pace for many runners, but there is no hard and fast rule for a good tempo run pace. If the effort feels difficult but not all out, and is sustainable for ten or so minutes, it's probably about right.

How long should a tempo run be?

Most tempo sections last between 20 and 40 minutes, depending on experience level and training goals. If you're a beginner, schedule shorter sessions until you (literally) get into your stride.

Are tempo runs the same as threshold runs?

The terms overlap, but there are small differences. Tempo runs tend to involve sustained steady effort, while threshold sessions sometimes break harder work into shorter sections.

Can beginners do tempo runs?

Yes - but don't push yourself too hard initially. Opt for shorter sessions and controlled pacing, and listen to your body. If you feel like you're working too hard, scale things back a bit. Remember, consistency matters more than pushing yourself to your limits.