The Beginner’s Guide to Tempo Run Training

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Beginner Runner
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David Dack

If you’ve ever heard the term ‘tempo running’ tossed around by seasoned runners or coaches and wondered what the buzz is all about, you’re in for a treat.

A tempo run is a specific type of workout that helps runners build speed and endurance. It’s often referred to as a “threshold run,” where you maintain a steady, challenging pace for a set duration or distance.

I was once skeptical about the benefits of tempo training. However, after integrating it into my running plan following a particularly tough marathon, I experienced a significant improvement in my ability to maintain a strong pace throughout long races.

The change was dramatic—no more hitting the wall at mile 18, and no more struggling to keep my pace.

Would you like to reap similar benefits? Then you’re in it for a treat.

In today’s post, I will spill all the beans on what tempo runs are, why they’re important, and how to use them in your training.

What is a Tempo Run

Also known as lactate threshold runs, tempo runs are a type of speed workout designed to boost your endurance and overall performance.

A tempo run falls somewhere between a casual jog and an all-out sprint—at the line between aerobic and anaerobic exercise. The main purpose of tempo training is to increase your lactate threshold—that’s where your body can’t deliver oxygen to your muscles fast enough, and lactic acid starts to build up, causing that burning feeling and fatigue.

When I first heard about tempo runs, I thought it was just another buzzword coaches threw around. It wasn’t until I started training for my second marathon that I realized how important they were. In my first marathon, I hit the wall hard at mile 18—my legs were burning, my pace dropped, and I barely reached the finish line.

That’s when a friend suggested adding tempo runs to my training. At first, I didn’t quite get it—why would running at a “comfortably hard” pace help me? But after a few sessions, I could feel the difference.

My endurance improved, and I could hold a steady pace without burning out. When race day came around, I felt stronger and more in control.

Thanks to tempo runs, not only that I finished my second marathon strong but also with a smile on my face.

What’s not to like, really!

What is the Ideal Tempo Running Pace?

Now that you know what a tempo run is, how do you start?

Let me explain.

Tempo runs typically last 20 to 30 minutes at a pace that feels “comfortably hard.” It’s not easy, but it’s not a sprint either. This pace is your lactate threshold pace—the speed you can sustain for a long period without feeling completely wiped out.

To find your ideal tempo pace, aim for a speed that makes you look forward to ending the run but that you can still keep for the entire workout. If you’re an experienced runner, this pace might be close to your 10K race pace.

Heart Rate And Tempo Pace

Another way to measure your tempo pace is by heart rate. Aim for 80-90% of your maximum heart rate during a tempo run.

This is, of course, easier said than done.

I remember going out way too fast during my early tempo sessions.

About halfway through, I was struggling to breathe and had to slow down. I thought I was supposed to push hard the whole time, but that wasn’t the point.

It took a few weeks of experimenting, but I finally found that “comfortably hard” pace. It was the pace where I could keep going, but I was also ready for it to be over by the end.

I like to describe it as the speed where you’re working hard enough that you could talk, but you’d rather not.

That’s the sweet spot of tempo running, balancing between aerobic comfort and anaerobic challenge, which helps raise your lactate threshold

For more on tempo training, check out the following pages:

How long Should A tempo Run be?

How long should your tempo run be? It largely depends on your current fitness and goals.

Let me break down this for you:

  • For Beginners: Start with 10 to 15 minutes at your “comfortably hard” pace.
  • Training for a 5K: Keep your tempo runs between 3 and 4 kilometers.
  • Training for a 10K: Aim for 4 to 7 kilometers at tempo pace.
  • Half Marathon: Shoot for 8 to 12 kilometers.
  • Marathon: Tempo runs should be between 16 and 24 kilometers.

I used to think running for 20 to 30 minutes at a hard pace was impossible. The first few times I tried tempo training, I could barely get through 10 minutes.

My heart was pounding, and my legs were on fire. But I stuck with it, starting small and gradually building up. The first time I kept my tempo pace for more than 30 minutes—I felt invincible.

Nowadays, tempo runs are a staple in my training, and I’ve even started to enjoy pushing myself for longer stretches.

Note – Faster runners should aim for the higher end of the mileage range.

How Often To Do A Tempo Runs?

According to my experience, making the most out of tempo runs is all about finding the right balance. Do too much and you’re setting yourself up for burnout or injury, while too few won’t give you the benefits you’re after.

I recommend doing one tempo run per week. If you feel strong and want to push more, try two sessions within ten days.

Tempo Running vs. Interval Running: What’s the Difference?

Both tempo running and interval running have their place in a training plan but have different goals.

Let me explain:

  • Tempo Runs: These are designed to increase your lactate threshold, helping you run faster for longer. There are no breaks in a tempo run—you maintain a steady, challenging pace throughout.
  • Interval Runs: These focus on improving your VO2 max, which is your body’s maximum oxygen uptake. Intervals involve short bursts of intense running, followed by periods of recovery.

Both methods improve performance, but tempo runs help you build endurance, while intervals are better for boosting speed.

Can you Do a Tempo Run on the Treadmill?

Absolutely! The treadmill is a great place to practice tempo runs, especially if you’re trying it for the first time. The treadmill makes it easy to set and maintain your target pace, so there’s no guesswork involved.

How to Perform a Tempo Run

Here are a few tempo workouts to get you started. Mix them up to keep your training fun and challenging.

The Sustained Tempo Run For Beginners

For those new to tempo runs, remember everyone starts somewhere. My first few attempts were far from perfect, but with persistence, I saw significant improvements. Start small, celebrate your progress, and don’t be too hard on yourself as you adjust

Here’s how to get started:

  • Start with a 10-minute warm-up. Lightly jog for 5 minutes, then perform a set of dynamic stretches while on the move for another 5 minutes.
  • Run at a comfortably hard pace for 10 to 15 minutes. Remember: You can’t stop anytime during the effort, so pick your pace wisely (check the previous tips on how to do it).
  • Finish with a 5-minute slow jog as a cool down. Stretch your body afterward.

The Treadmill Pace Run

The simplest tempo routines out there.

Here’s how to proceed.

  • Start with a 10-minute warm-up.
  • Set your tempo pace, then stick with it for 20-30 minutes.
  • Slow down and cool down for five minutes.

Lactate-Threshold Run

Feel confident in your running ability and want to push a little more? Try this more challenging variation.

Here’s how to proceed.

  • Start with a 10-minute slow jog as a warm-up.
  • Run for 30 minutes at your comfortably hard pace.
  • Finish the run with a 10-minute jog as a cool-down.

The Tempo Repetition

This variation looks a lot like interval-style runs, but it’s more challenging (since you don’t take any breaks throughout the workout).

This session shares many similarities to classic intervals, but they’re performed at your tempo pose.

During the recovery, you never stop but keep jogging until the next rep.

Here’s how to proceed.

  • Start with a 10-minute dynamic warm-up.
  • Run at about a pace slightly faster than your tempo pace for three minutes, then slow it down to your warm-up pace for another three.
  • Repeat the cycle three times, making sure not to stop during any point of the run.
  • Finish with a 10-minute slow jog as a cool down.

Hilly Tempo Runs

Another way to take your training to the next level is to do it on a hill.

This helps improve not only your endurance and speed but also your strength.

Find a long hill or trail that climbs at roughly five to 10 percent grade on average and will take at least 20 to 30 minutes to run up to.

Start with an easy warm-up jog of 10 to 15 minutes, then go up the hill at a tempo run effort for 20 to 30 minutes.

Aim for 85 to 90 percent of your maximum heart rate—or roughly 8.5 out of ten on the RPE.

It’s key to properly pace yourself and keep your intensity under control early on so that you train with good technique and do not build too much lactic acid in your muscles.

Marathon Pace Tempo Run – The Hanson method

Preparing for a race?

Then this variation is for you.

Think of this as a dress rehearsal for your event.

Please keep in mind that this option is only for advanced runners.

Beginner runners don’t even dare.

  • Warm-up for 15 minutes at a slow and steady pace
  • Run at your goal race pace for 60 to 90 minutes.
  • Cool down for 10 minutes.

Interactive Q&A Section

I know that you have more questions about tempo training. Let try to address some of the most common ones.

How can I determine my tempo pace?

A good starting point for finding your tempo pace is to run at a speed that feels challenging but sustainable for about 20 minutes. If you’re preparing for a 5K, this pace is usually about 20-30 seconds slower than your 5K race pace.

What if I struggle to maintain my tempo pace?

It’s okay! Start with a pace that feels manageable and gradually build up to your desired tempo pace. Consistency is key, so focus on incorporating tempo runs into your weekly routine.

How often should I do tempo runs?

For beginners, aim to include one tempo run per week in your training plan. This frequency allows your body to adapt to the increased intensity while preventing burnout. As you progress, you might consider adding a second tempo session every few weeks, depending on how your body responds.

Can tempo runs help me in a marathon?

Absolutely! Tempo runs are particularly beneficial for marathon training as they improve your lactate threshold, which helps you sustain a faster pace over longer distances. By incorporating tempo workouts into your training routine, you’ll not only enhance your speed but also build the endurance needed to tackle the marathon distance effectively.

Got more questions?

I want to hear from you! If you have more questions about tempo runs or specific challenges you’re facing, please drop them in the comments below. I’ll do my best to answer them and help you on your running journey!

Further Reading

For more insights into the benefits of tempo runs and training strategies, check out these resources:

Join the Conversation!

I’d love to hear from you! Sharing your experiences with tempo runs can not only help you reflect on your training but also inspire others in the community.

What tempo workout has worked best for you?

Have you faced any challenges along the way?

Drop your thoughts in the comments below, and let’s support each other in our running.

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