Tempo running is an irreplaceable kind of training for runners wanting to achieve success, no matter the distance they plan to run.
Tempo running was invented by Jack Daniels – a world-famous runner, Olympic champion, and running coach. He also is the author of the Daniels’ Running Formula (DRF) and has been dubbed “The Greatest Running Coach” by Runner’s World. Most of our article is based on his works, which helped many runners become champions and win Olympic medals.
What is a Tempo Run?
A tempo run is a specific endurance workout done at a pace at or below the anaerobic threshold.
The intensity of a tempo workout is beyond a comfortable run (you can hear your breathing), but you still have enough oxygen to keep a consistent breathing pattern. In other words, tempo running is a type of threshold training that develops your body’s ability to run faster for longer periods of time.
It doesn’t matter if you run a mile, a 5k, or a marathon – tempo running is an excellent workout for all these distances. A tempo workout lasts from 20 to 40 minutes, or between 5k and 8k.
Before going deeper into the tempo running subject, here are some things you need to know.
What is the Anaerobic Threshold?
The anaerobic threshold is the highest exercise intensity that you can sustain for a prolonged period without lactate substantially building up in your blood. In other words, the anaerobic threshold is the lowest intensity of exercise at which lactate production exceeds the body’s ability to utilize lactate as fuel in aerobic metabolism. Once you go above this intensity, blood lactate levels (lactic acid) begin to rise.
What is Lactic Acid?
Lactic acid is an auxiliary product involved in physiological processes during intensive workouts. Excessive buildup of lactic acid can lead to muscle acidification during strength training. This, in turn, can lead to injury and lots of other unpleasant consequences.
What Should I Do in Case of Acidification?
According to research, you should provide normal recovery for your body through light physical activity. Still, we recommend you run close to your anaerobic threshold but not exceed it. Using our advice, you can add correct tempo running workouts to your marathon training plan or 5k training plan without worrying about bad consequences.
What are Maximum Oxygen Consumption Intervals?
This is an intense workout aimed at increasing speed-endurance. You need to choose a comfortable distance between 800m – 1,600m and run it at a competitive pace, strictly adhering to it without accelerations or decelerations. This interval is followed by a rest period, equal to the time spent on the run.
Benefits of a Tempo Run:
- Many studies show that a tempo run increases your anaerobic threshold, which, in turn, increases your ability to maintain a higher pace for a longer time. This is the main “growth point” – the anaerobic threshold can increase even when the maximum oxygen consumption indicator has reached a plateau, which makes such workouts irreplaceable for improving speed in long-distance runners;
- Mental stability. Studies prove that these workouts will significantly improve the ability to endure, which is very useful when competing;
- Tempo running, as a form of anaerobic training, helps mitochondria make energy more efficiently and leads to an increase in myoglobin in the muscles;
- Tempo running increases concentration and boosts your mood, which is essential for distance runners. Focusing on a target pace is one of the best things you can learn during these workouts.
- These workouts teach you to endure pain. Running near your limit for 20 or 40 minutes is not easy. There will also be the temptation to slow down and end the uncomfortable burning sensation. You need resilience not to give in to this desire. The good news is that you can get this resilience through practice;
- According to a Journal of Strength and Conditioning Research study published in 2021, a tempo run is a high predictor of long-term success for long-distance runners.
- According to a European Journal of Applied Physiology and Occupational Physiology study, tempo running increases race day speed.
Types of Tempo Runs
You could find a lot of variations of this kind of running. Still, there are three main types you need to know and use in your training plan:
Tempo Threshold Running
In this type of run, you maintain a strong pace for an extended period — from 10 minutes to an hour, depending on the distance you use for the tempo run. For example, run 7 miles, with 3-5 miles being at tempo pace. The run pushes the lactate threshold, which we have described above.
Tempo Intervals
Jack Daniels suggests performing a workout as a whole session or breaking it into intervals. For example, you can divide a 40-minute threshold into 4 intervals of 10 minutes with a short rest period (2 minutes) between them. The effect of such training will be identical to the previously mentioned tempo run since the time between the intervals is too short for the lactate level in the blood to begin to decrease.
Progressive Tempo Run
This kind of run gets faster as you move. It is a great workout for runners trying to avoid starting the race too fast and then slowing down during the second half, leading to a poor finish.
To do such a tempo run workout, you should start your run slightly slower than your regular tempo and increase your pace with each mile. This helps you to prepare your body and mind for a strong finish.
How Often to Do a Tempo Run?
The best variant is doing one tempo run a week as part of your speed endurance workouts. Since a tempo run needs higher intensity, plan your schedule with a rest day or easy run the day before and the day after your tempo workout.
How to Calculate Your Tempo Run Pace?
If you plan to add tempo workouts to your training plan, you’ll need to know “how fast is temp pace.” As a rule, you should find a pace that you can hold for at least 20 minutes, but ideally for 45-60 minutes. For example, a runner who can do a 10k in one hour will do a tempo run at his 10k race pace. By the way, Jack Daniels doesn’t recommend training for 60 minutes as it increases the risk of overloading.
To understand your perfect tempo run pace, you can use Jack Daniels’ VDOT Running Calculator or consider other ways.
The first way is running by feel. In this case, your running pace should be between 70% and 80% of your maximum effort. The second is running using heart rate training. In this case, do a tempo run at 80% to 90% of your maximum heart rate. A good rule is to find a pace you can hold for a 10K race.
If you are preparing for shorter distances, like a mile or tempo training for 5k, you need your tempo run to be shorter and higher in speed and intensity. In this case, you should run at 80% effort or 5 seconds faster than your 10k pace. If you’re planning to run a marathon, you should have a longer, less intense run. Run at 70% effort level, or 10 seconds slower than your 10k pace, for a total tempo run distance of 6 miles.
How to Run a Tempo Run? Training guide
To start your tempo workouts, you can use these short step-by-step instructions to help do everything correctly:
1. Calculate your perfect pace. To make this right, use our guide above.
2. Don’t ignore warming up. Avoid running when your muscles are cold. This can shock your body and lead to overexertion or injury. The right way to warm up is to start with a brisk walk to get your heart rate up and blood flowing around your body. After this, stretch your legs, especially your calves and hamstrings, to prepare them for exercise.
3. Start your tempo workout. When your muscles feel warm and relaxed, go faster and start your usual pace. Don’t forget to control your time and distance to ensure that you keep your anaerobic tempo.
4. Be flexible. Pay attention to your body while running. Check your effort, pace, and burning in the muscles. If the burning sensation becomes too strong, slow down a bit; if the burning isn’t enough, increase the speed and see if the pace is better. As mentioned earlier, you should aim for a pace you can maintain for about 60 minutes while your workouts last up to 40 minutes.
5. Use a short walk to cool down. Many runners recommend doing some recovery exercises after the tempo workout as it helps your body return to a resting state.
6. Watch your tempo. After the workout, remember the distance, the pace, and the time you run. Pay attention to difficulties you experience or things that can help you on the next workout. Add one tempo workout a week to your training plan. Checking the pace of each tempo during your workouts will help you see improvement, allowing you to push yourself a little harder each time.
We also gathered the best tempo running drills to combine with our guide:
High-five workout
- This workout is great for beginners who want to get acquainted with tempo running.
- Warm up with a brisk walk for about 3 minutes, then start an easy run for 5 minutes.
- Repeat 4 times: tempo running for 5 minutes, then easy running for 2 minutes.
- Easy running for 5 minutes
- Cool down with slow walking for 3 minutes
Total time: 44 min
Two-tempo workout
- Great workout to increase your endurance to maintain a strong effort for longer than 10-minute segments.
- Warm up with a brisk 3-minute walk
- Easy run for 5 minutes
- Tempo pace running for 10 min with 3 minutes of an easy run. Repeat.
- Easy run for 5 minutes
- Slow walking for 3 minutes to cool down
Total time: 39 min
Classic tempo workout
These are traditional tempo conditioning drills with a warm-up, long tempo runs, and a recovery time.
- Warm up with a brisk walk for 3 minutes
- Easy run for 10 minutes
- Tempo runs for 20-30 min (start with 20 min on the first time, then increase your time)
- Easy run for 10 minutes
- Slow walking for 3 minutes to cool down
Total time: 45-56 min
Hilly tempo workout
By and large, it is a classic tempo run workout on a hilly course. It will teach you to run at a tempo on a hilly course to build strength and endurance. Run it on a hilly route or use an elevation program on a running track.
- Warm up with a brisk walk for 3 minutes
- Easy run for 10 minutes
- Tempo runs for 20-30 min adjusting your pace as you go up and down (start with 20 min the first time, then increase your time)
- Easy run for 10 minutes
- Slow walking for 3 minutes to cool down
Total time: 45-56 min
Sometimes your workouts can change; for example, the best tempo run for a marathon is when the runner runs 2 miles with a tempo pace and has 2 minutes of rest (for example, 2 minutes of standing or walking), followed by another 2 miles at a tempo pace.
Wrap Up
If you don’t have tempo workouts as a part of your training plan, you should add them once a week. It is not that easy at first (tempo running is like holding your hand over a flame. How long can you last before you get burned?), but such workouts will help you to increase your endurance and tempo to achieve all your running goals.
