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What is Tempo Runs?
Tempo runs are sustained running workouts held at a comfortably hard, controlled pace close to your lactate threshold. A typical tempo run is a single 20-40 minute block run continuously at 'controlled discomfort' — hard enough that holding a full conversation is difficult, but well short of an all-out effort. Runners use tempo runs to teach the body to clear lactate more efficiently at a faster pace, which is why they sit between easy long runs and hard interval sessions in most training plans.
How it works
Tempo running works by holding your effort right at, or just below, your lactate threshold — the intensity at which lactate starts accumulating in the blood faster than your body can clear it. Training repeatedly at this intensity trains your muscles and cardiovascular system to buffer and clear lactate more efficiently, which pushes your threshold pace higher over weeks of training. Because the effort is sustained rather than broken into short high-intensity bursts, tempo runs also build the muscular endurance and pacing discipline needed to hold a hard effort deep into a race.
The scale
| RPE (of 10) | 6-7 — comfortably hard, sustainable but not easy |
| Talk test | Short sentences only, not full conversation |
| Reference pace | Roughly your current 1-hour race pace (about halfway between easy pace and 5K pace) |
| Typical duration | 20-40 min continuous, or 2-4 'cruise intervals' of 8-15 min with 1-2 min jog recovery |
There's no single fixed formula — tempo pace is defined by relative effort, not a percentage. Use RPE or the talk test to dial it in.
How to apply it
- Classic continuous tempo: Warm up 10-15 min easy, run 20-40 minutes continuously at comfortably-hard effort, then cool down 5-10 min easy.
- Cruise intervals: Break the tempo portion into 2-4 reps of 8-15 minutes at tempo pace with 1-2 minutes' easy jog between — useful when you're new to holding the effort.
- Progression tempo: Start at easy pace and gradually accelerate to tempo effort by the final third of the run, finishing at your hardest sustainable pace.
- Race-pace tempo: For runners training for a specific distance, some tempo miles are run at goal race pace instead of pure threshold pace, to rehearse race effort.
Worked example
Say you're training for a 10K and currently run easy miles at 6:00/km. Here's a simple 6-week tempo progression — only the tempo portion changes each week.
| Week | Warm-up | Tempo segment | Cool-down |
|---|---|---|---|
| 1 | 10 min easy | 15 min continuous @ tempo pace | 5 min easy |
| 2 | 10 min easy | 20 min continuous @ tempo pace | 5 min easy |
| 3 | 10 min easy | 2 x 10 min @ tempo pace (2 min jog rest) | 5 min easy |
| 4 | 10 min easy | 25 min continuous @ tempo pace | 5 min easy |
| 5 | 10 min easy | 3 x 10 min @ tempo pace (90 sec jog rest) | 5 min easy |
| 6 | 10 min easy | 30 min continuous @ tempo pace | 5 min easy |
The tempo pace itself doesn't need to change every week — as fitness improves, the same 'comfortably hard' effort naturally becomes a faster pace.
Tempo runs vs. interval training
| Tempo run | Interval training | |
|---|---|---|
| Effort | Comfortably hard, RPE 6-7, sustained | Very hard to max, RPE 8-10, broken into reps |
| Duration per effort | 20-40 min continuous (or long cruise intervals) | 30 sec-5 min per rep, with fuller recovery between |
| Main adaptation | Raises lactate threshold and pacing endurance | Raises VO2max and top-end speed |
| Best for | Holding a hard pace for longer | Building raw speed and anaerobic capacity |
Most training plans use both — tempo runs for threshold, intervals for speed — rather than picking one.
By goal
- 5K/10K runners: Tempo runs at or slightly faster than 10K pace build the threshold speed that decides most of your race time.
- Marathon/half-marathon runners: Longer tempo runs (25-40+ min) at goal race pace or slightly faster build the muscular endurance to hold pace late in the race.
- New runners: Start with shorter cruise intervals (e.g. 3 x 8 min) rather than one long block until your aerobic base is established.
Common misconceptions
- "A tempo run should feel like an all-out effort." Tempo pace is 'comfortably hard,' roughly RPE 6-7 — noticeably harder than easy running but well short of the RPE 9-10 effort of an interval or race.
- "Tempo run and threshold run mean exactly the same thing." The terms overlap heavily, but many coaches use 'threshold run' for the precise lactate-threshold pace and 'tempo run' for the broader comfortably-hard category that includes slightly slower efforts.
- "More tempo running is always better." Tempo runs are moderately fatiguing; most plans cap them at 1-2 sessions per week so they don't blunt recovery for easy runs and long runs.
Related terms
Tempo Runs FAQ
What is a tempo run in simple terms?
A tempo run is a sustained running workout held at a comfortably hard, controlled pace close to your lactate threshold — typically 20-40 minutes continuous — designed to raise the pace you can hold before fatigue sets in.
How fast should I run a tempo run?
Aim for a pace you could realistically sustain for about an hour if you had to — roughly RPE 6-7, or a pace where you can speak only short sentences, not hold a full conversation.
How long should a tempo run be?
Most tempo runs last 20-40 minutes of continuous running, not counting warm-up and cool-down; beginners can start with shorter 'cruise intervals' of 8-15 minutes broken up by easy jogging.
How often should I do tempo runs?
Most training plans include 1-2 tempo sessions per week, since the sustained hard effort is moderately fatiguing and needs to be balanced with easy running and recovery.
What's the difference between a tempo run and a threshold run?
The terms are often used interchangeably, but some coaches reserve 'threshold run' for the precise lactate-threshold pace and use 'tempo run' more broadly for any comfortably-hard, sustained effort.
References
- What Tempo Runs and Threshold Running Are All About Healthline
- What is a "Tempo Run"? TrainingPeaks Blog
- Four Tempo Workouts for Runners Runner's World Australia & New Zealand
- Physiological adaptations to interval training and the role of exercise intensity Sports Medicine - Open. PMC5407969
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