What is a tempo run and should I be doing them?
Heard people talk about tempo runs and not quite sure how they fit into training? Here's high performance coach Andrew Woodroffe with all you need to know
Over the last few years ‘tempo run’ has become a much more popular training phrase than ever before.
Ever opened Strava to see your friends calling a run ‘tempo’, looked at the pace and had no clue what this was? Well, you might also see phrases such as low tempo and high tempo, causing the confusion goes on.
So, let’s try and break down what tempo running is, what it isn’t, why you should include it in your training and how to do just that.
What is a tempo run?
A tempo run can also be known as a threshold run. Its primary purpose is to improve endurance and speed by increasing the body’s lactate threshold.
Lactate threshold is the point at which lactate begins to build in the bloodstream faster than it can be cleared away.
This leads to muscle fatigue, the feeling of your legs burning and your pace dropping over time.
By training at or near this threshold, you can improve your ability to sustain a stronger run pace for a longer period.
This is particularly key in triathlon, when we’re already running on fatigued legs, especially over long-distance races.
Tempo runs are completed at a ‘comfortably hard’ pace. This pace is faster than your usual easy run but not as fast short duration intervals. It’s about getting comfortably uncomfortable!
Usually, tempo runs will be longer sustained efforts from 20-40 minutes depending on your level.
The main aim is a hard continuous effort that increases your aerobic capacity but does not fatigue you the same as traditional interval workouts.
Benefits of tempo runs
Tempo runs have many benefits that can positively impact your triathlon running and there are many reasons it should be included in your training programme. Let’s look at what the main ones are…
1. Increase lactate threshold
The main benefit of tempo runs is the increase in your lactate threshold.
This means you can run at a faster pace for longer periods without fatigue setting in.
It essentially shifts your fatigue point, allowing for sustained high-intensity efforts and the more work you do at tempo the more you will shift your lactate threshold.
2. Improved endurance
By doing more tempo runs your overall endurance and efficiency will improve.
Your body will be gradually become more efficient running at higher pace and intensity.
Over time your heart rate will lower for the same speed and intensity.
3. Speed
Although tempo runs are not done at a ‘fast’ or all-out pace, your general speed will improve.
You’ll become stronger in your run and able to run at a faster pace for a longer amount of time before your engine breaks down.
4. Mental strength
Due to the length and duration of tempo runs they can be mentally challenging.
They typically involve sustaining a tough pace for a longer period with no breaks or rest.
However, this is crucial for long-distance events and triathlon performance, particularly half and full Ironmans.
Pushing yourself for a longer period is the perfect way to prepare for the back end of a long endurance event!
5. Time-efficient training
Tempo runs offer a high return on investment. In a shorter amount of time you can get a good amount of work and stimulus done, so rather than long interval sessions you can be out for a shorter period of time while still building fitness.
Equally, a tempo run can be carried out anywhere, you don’t always need a track or flat route. Tempo runs can be carried out on various terrain and routes.
How to do a tempo run
A tempo run should start with a good warm up of around 10-15 minutes to prepare your muscles for what’s the come.
You should have determined your tempo pace or effort (more on that later) and aim to stick to this throughout the session.
To begin with, tempo runs can be broken into smaller intervals such as 3×5 minutes, 2×10 minutes or similar with a short break of 1-2 minutes between these efforts.
As you build fitness, or if you’re a more experienced athlete, you can begin with 20–30-minute tempo blocks and build from there.
They key in a tempo run is to maintain and control the pace you’re targeting. You should be aiming for the same pace throughout and always feel in control.
A tempo run can be incorporated into training once a week as a standalone run session, as well as working as a brick session for specific race preparation if you’re training with triathlon in mind.
How not to do a tempo run
It’s crucial to stick with the pace and effort you’ve set out for on a tempo run.
Many athletes will run tempo too fast or be tempted to push on at the end. You should finish feeling good and like you can do more.
You should also spread a tempo run out from your other run intervals.
Despite it being ‘easier”’ than, say, a track session it deserves its own place in your training programme and with adequate recovery before and after.
Finally, build into tempo workouts gradually. Although you should be able to hold the pace for a long period of time its best to work your way up!
What is my tempo run pace?
Determining your tempo run pace is crucial for getting the most out of this workout. There are a few different methods to find your tempo pace:
1. Race pace method
One of the simplest ways to estimate your tempo pace is based on recent race performances. If you have a recent 5km or 10km race time, use that as a reference.
A basic template is to run your tempo efforts at 20-30 seconds per mile or kilometre slower than your current 5km pace.
2. Heart rate method:
Your tempo run pace should be around 80-90% of your maximum heart rate, or zone 3 (here’s our guide to heart rate zones).
However, it’s always worth remembering heart rate can vary a lot dependent on fatigue, temperature, fuelling and the course you run on.
My advice is to not be a slave to the heart rate because of this.
3. Perceived effort
Another effective method and my personal favourite is to run by feel (otherwise known as the rate of perceived exertion or RPE).
A tempo run should feel like a 6-7 on a scale of 1 to 10, where 1 is a very easy jog and 10 is an all-out effort.
The reason perceived effort is beneficial is you can listen to your body on that day.
Your tempo pace might change depending on fatigue or what training you’ve completed already.
As a general rule, when running tempo you should feel like you can keep going, maintain the effort and are far from going all out.
4 great tempo workouts
1. Broken tempo run
Start with a warmup of around 10-15 minutes, then run 3-4×5 minutes at your tempo pace, with 2 minutes easy jog between the efforts.
Focus on the recovery to bring your heart rate down before you start again. Cool down for 10-15 minutes after.
2. Continuous tempo run
If you’re more advanced in your fitness start with a 15-minute warm up, run tempo pace continuously for 20-30 minutes, staying as consistent as possible. Then cool down for the remainder of the run, bringing the total to 60 minutes or further.
3. Build run
My personal favourite and a great way to build back-end run strength.
Start with an easy jog to warm up for 15 minutes, then start with 10 minutes at the lower end of your tempo speed.
Increase for another 10 minutes and finally a third 10-minute block at the fast top end of your tempo.
So within 30 minutes you’re building your speed and effort and finishing strong, but still within control.
4. Long run blocks
Finally, here’s a great way to incorporate tempo is within your long run, particularly for half marathons (or 70.3 triathlons) and full marathons (or full Ironman events).
This could look like 30 minutes aerobic running, 3×10 minutes at tempo with 2 minutes recovery in between and then 15-20 minutes easy running. The tempo blocks here can be longer or shorter depending on your fitness level.
For another tempo session that’s triathlon-specific, look at this tempo session from respected coach Joel Enoch.
The bottom line
Tempo running is a great training method to build your overall run fitness and strength, especially as part of triathlon training.
If used correctly and at the right intensity your run performance will improve over time.
Tempo workouts can be used for all ability levels and are a great way to gain a fitness benefit without taking too much time.
Zone 2 running is another key weapon in the armoury of runners and triathletes alike. For more on that, see our guide to zone 2 running and check out how to avoid the most common zone 2 running mistakes.
Andrew Woodroffe
Performance triathlon coach and age-group Ironman triathlete 
