What is a tempo run and how do you do it?

Benefits of tempo runs

Why should you incorporate tempo runs into your training plan?

Well, one of the key reasons is that the best way to learn how to run faster is to practise running faster! If you run all your runs at an easy pace, it can be hard to kick it up a notch when it comes to race day. But tempo runs help to train your body to run at a faster pace for longer by building your lactate threshold.

Lactate is produced when you run hard, breaking down glucose to turn into muscle. When you feel burning and fatigue during a tough run - that’s lactate. Your lactate threshold is the maximum speed you can run at before lactate begins to accumulate in the blood faster than it can be removed.

Tempo runs, then, are run at a pace that’s just below your lactate threshold. That’s important because over time, tempo runs can help to push your threshold up, meaning you can run at a faster pace for longer before fatiguing.

Another big benefit of tempo training is that they can help to develop your mental strength. You get used to running outside your comfort zone when you go at a tempo run pace, which can come in handy on race day when you’ll typically be running faster than in your training sessions. By incorporating tempo runs into your training plan, you’ll get used to pushing through when it feels uncomfortable - which can pay dividends when you’re trying to smash your PB.

How to do a tempo run: different types of tempo runs

There are lots of ways you can add tempo runs into your training. After all, the only real requirement is that you hold a hard pace for a specific period of time. Did you just started running and not sure how often you should run? Read this blog then first!

A classic tempo run

A classic tempo run might be structured in the following way:

• Warm up for 10 minutes
• Run easy for 10 minutes
• Tempo pace for 20 minutes
• Run easy for 10 minutes
• Cool down for 10 minutes

You can follow a similar structure whether you plan your runs around mileage or opt for time-based training - the key either way is to build up to your tempo pace with some easier running, and to cool down afterwards. 

A beginner’s tempo run

If you’re new to tempo running, you might not want to dive straight into a 20-minute sustained hard effort. In that case, you could break your run with tempo intervals instead, with a session that looks something like this:

• Warm up for 10 minutes
• Easy run for 5 minutes
• 5 minutes at tempo pace
• Easy run or walk for 60 seconds
• 5 minutes at tempo pace
• Easy run or walk for 60 seconds
• Easy run for 5 minutes
• Cool down for 10 minutes

You can start out with two periods of tempo pace, and either add more in or increase the length of your tempo intervals gradually as you get more used to this type of running. This approach is slightly easier mentally, as it breaks up the hard efforts, and it can also help to prevent injury as you build up to faster paced running. 

A marathon tempo run

If you’re training for a marathon, you might want to add in two longer periods of tempo paced running into a longer run, in which you might run something like:

• 10 minutes warm up
• Tempo pace for 20 minutes
• Easy pace for 30 minutes to one hour
• Tempo pace for 20 minutes
• 10 minutes cool down

This will help to train your legs to run faster when they’re already tired, something you’ll be thankful for when it comes to running 26.2 and you’re pushing to the finish line.
Most training plans include one tempo run per week, along with one speed session, a long run and one to three easy paced runs. Some people may want to push the pace with two tempo runs a week, but it’s important to listen to your body - after all, you don’t want to finish your sessions feeling broken and unable to go again the next day.
However often you do tempo runs, remember to warm up and cool down properly - including stretching properly after your run - to prevent injury and reduce muscle soreness.