Tempo Pace
Tempo pace is a 'comfortably hard' running intensity at or near lactate threshold. Learn what tempo runs are, how to find your tempo pace, and how to use them effectively.
Quick Answer
Tempo Pace — is a "comfortably hard" running intensity at approximately 85-90% of maximum heart rate or your lactate threshold pace. It's sustainable for 20-40 minutes and trains your body to clear lactate more efficiently.
What is Tempo Pace?
Tempo running sits at the boundary between aerobic and anaerobic exercise. It's fast enough to stress your lactate threshold system but slow enough to maintain for extended periods.
How tempo pace feels:
- "Comfortably hard"
- Can speak only in short phrases
- Breathing is controlled but deliberate
- Sustainable for 20-40 minutes
Tempo Pace vs Threshold Pace
These terms are often used interchangeably, but there are subtle differences:
| Aspect | Tempo Pace | Threshold Pace |
|---|---|---|
| Intensity | 85-90% of max HR | 88-92% of max HR |
| Duration | 20-40 min sustainable | 60 min theoretical max |
| Race equivalent | ~15K-Half marathon pace | ~10K-15K pace |
| Feel | Comfortably hard | Hard but controlled |
In practice, most coaches use these terms interchangeably.
Finding Your Tempo Pace
Method 1: From Race Times
| Race Time | Tempo Pace |
|---|---|
| 5K: 20:00 | 7:00-7:15/mile |
| 5K: 25:00 | 8:30-8:45/mile |
| 5K: 30:00 | 10:15-10:30/mile |
| 10K: 45:00 | 7:45-8:00/mile |
| 10K: 55:00 | 9:30-9:45/mile |
Formula: Tempo ≈ 5K pace + 20-30 seconds per mile
Method 2: Heart Rate
| Metric | Tempo Range |
|---|---|
| % of Max HR | 85-90% |
| % of HR Reserve | 80-88% |
| RPE (1-10) | 7-8 |
Method 3: VDOT Tables
| VDOT | Tempo Pace (min/mile) |
|---|---|
| 35 | 9:18 |
| 40 | 8:20 |
| 45 | 7:33 |
| 50 | 6:54 |
| 55 | 6:21 |
See full Jack Daniels Running Table.
Types of Tempo Workouts
Classic Tempo Run
Continuous running at tempo pace:
- Duration: 20-40 minutes
- Structure: Warm up → Tempo → Cool down
- Example: 10 min easy + 25 min tempo + 10 min easy
Cruise Intervals
Tempo work broken into segments:
- Duration: 4-6 × 5-8 min segments
- Recovery: 60-90 sec easy jog
- Benefit: More total tempo time with short breaks
Example:
- 5 × 6 min @ tempo with 90 sec recovery
Tempo Long Runs
Incorporating tempo into long runs:
- Structure: Easy miles + tempo miles + easy miles
- Example: 4 easy + 6 tempo + 4 easy (14 miles total)
Physiological Benefits
Tempo training improves:
| Adaptation | Effect |
|---|---|
| Lactate clearance | Process lactate more efficiently |
| Lactate threshold pace | Run faster before accumulating fatigue |
| Mental toughness | Sustain discomfort |
| Race-specific fitness | Half marathon and marathon preparation |
Tempo Pace in Training Plans
When to Include Tempo
| Training Phase | Tempo Frequency |
|---|---|
| Base building | 1× every 10-14 days |
| Build phase | 1× per week |
| Race-specific | 1-2× per week |
| Taper | Reduce volume, maintain pace |
Weekly Structure Example
| Day | Workout |
|---|---|
| Mon | Easy |
| Tue | Tempo: 25 min @ threshold |
| Wed | Easy |
| Thu | Intervals: VO2 Max work |
| Fri | Easy or rest |
| Sat | Long run |
| Sun | Easy or rest |
Common Tempo Mistakes
1. Running Too Fast
Tempo should be controlled. If you can't complete the workout, you started too fast.
| Sign | Solution |
|---|---|
| Fading in final minutes | Start 5-10 sec/mile slower |
| Can't speak at all | Too fast for tempo |
| Need long recovery after | Reduce intensity |
2. Running Too Slow
Tempo should feel like work. If it's comfortable, push harder.
3. Ignoring Conditions
Adjust tempo for heat, humidity, and altitude:
- Heat: Slow 5-15 sec/mile
- Humidity: Additional slowdown
- Altitude: Slow 5-10% above 5000ft
Tempo Pace for Different Goals
Marathon Training
Tempo builds the endurance for marathon pace:
- Marathon pace is typically 15-30 sec/mile slower than tempo
- Long tempo runs develop race-specific fitness
Half Marathon Training
Tempo is close to half marathon race pace:
- Half marathon pace ≈ tempo pace or slightly faster
- Crucial workout for half marathon success
5K/10K Training
Tempo supports shorter races by:
- Building lactate clearance
- Developing sustainable speed
- Bridging gap between easy and interval work
Common Questions
How long should a tempo run be?
| Experience | Duration |
|---|---|
| Beginner | 15-20 minutes |
| Intermediate | 20-30 minutes |
| Advanced | 30-45 minutes |
Start conservative and build duration over weeks.
Is tempo the same as race pace?
Depends on the race:
- 5K: Much slower than race pace
- 10K: Slightly slower than race pace
- Half Marathon: Very close to race pace
- Marathon: Faster than race pace
How often should I do tempo runs?
Most runners benefit from 1 tempo session per week during build phases. Advanced runners may do 2, but ensure adequate recovery.
Can I do tempo on hills?
Yes, but adjust expectations:
- Uphill: Maintain effort, not pace
- Downhill: May go faster than flat tempo
- Undulating: Focus on average effort