What Is a Tempo Run: Learn All About Tempo Runs

The workout world has so many elements into it that sometimes become equally intriguing and confusing for the trainers. Smart running and targeted workouts along with pace precision make fast racing more comprehensive and yielding. The T-word comes in here and would have made you want to know what is a tempo run?

The tempo run workouts are meant to provide a base for doing the hard runs and not be hard themselves. The pace at which you decide to perform the tempo runs depends on your racing goals.

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What is a tempo run?

Tempo running means putting sustained efforts at building up a body that can run for longer and faster independent of the training level. Tempo running falls in the category of speed workouts which is kind of similar to the interval and fartlek workouts just with a different purpose. Watch this video to know more.

An actual tempo run can be understood as having a pace which is around 25-30 seconds slower than the average per mile running speed for a 5k race.

Jack Daniels, the very well known running coach, popularized the concept of tempo running in 1998. He gave the VDOT formula which aimed at measuring the running ability and based on that, he recommended the formulation of specific training paces for better results.

Three things characterize tempo running:

It’s “comfortably hard”. This means that it is speedier than the moderate run but not too hard.
It is the pace at which you can race easily for about an hour. The idea is to be steady.
It is a run that involves training at a heart rate which is nearly 85-90% of the maximum.

What is the tempo pace?

It is the effort level that makes the body able to clear out the maximum or the total amount of lactate that it produces. This pace also signifies the effort level at running that can be maintained or sustained for any set period. Daniels equaled the threshold pace with tempo running which is one of the six types of running paces.

Knowing the pace for yourself is very important as it helps you maximize the results and stay safe too. There are four ways you can calculate a tempo pace-

Running pace between 10k racing speed and half marathon (for race time training)
80-90 % of the maximum heart rate (for general training)
80-90 % of the VO2 max (for general training)
Till the exertion level of failing to make a conversation (for getting faster at races)

Watch this video.

How is tempo running different from racing?

Many people have a misconception that what is a tempo run will mean a failed race. You must realize that the two things are greatly different and performing wrong tempo running can have many harmful impacts.

The biggest dissimilarity to note is the level of effort put during the processes. Racing involves going all out and giving the hardest run. However, tempo running is characterized by mild and steady efforts that are a little less than the maximum and a bit more than easy running.

While racing, the limit of lactate clearance exceeds the production which leads to fatigue. The tempo pace prevents this and is held more stable for as much as 20 minutes.

What are the different zones of tempo running?

Tempo running is known by other names like anaerobic run and lactate threshold run too. Understanding the precise difference between them is important to simplify and specify the training regime and getting the particular physiological benefit they provide.

These are the three zones of threshold run:

Zone one- Anaerobic threshold

This is a level of training that has the intensity of accumulating lactic acid faster in the blood than clearing it. Anaerobic implies ‘without oxygen’ and denotes the strength-building exercises.

Increasing this threshold allows the runner to run increasingly faster without feeling fatigued or getting effected by Muscular acidosis. The marathon runners must do the anaerobic training for getting better at the job. You can try workouts like cruise intervals and tempo runs at tempo pace.

Zone two- Lactate threshold

It is very different from the above threshold. At this threshold, the lactic just begins to accumulate and the muscles being fermenting.

For building the lactate threshold, you can try the workouts meant for boosting endurance or the easy speed runs for a few miles.

Zone three- Aerobic threshold

Aerobic implies “involving oxygen”. The primary energy system of any runner uses oxygen to burn the fat which is useful for long-distance runs. The energy production is slow and at this intensity level, the runner doesn’t accumulate considerable lactic acid and keeps running still.

This is the best pace for marathoners to effectively burn fat and also race faster. Try the workouts that deploy the current marathon pace and aim to boost stamina and endurance for increasing this threshold.

What are the types of tempo run?

These are mainly of two types.

Sustained tempo running

This means that the runner runs at the tempo pace for just one block continuously. The idea is not to have any recovery break during the run. Do not go beyond 40 min.

Tempo running repetitions

This is just like interval training just that they are at the tempo pace. The repetition sets are for a longer duration and there is a recovery break in between which is very short. The repetitions happen at a pace that is a bit faster and the training programs usually prefer starting from this tempo type and then going for the sustained one.

You can try being a little creative with the strategy involved in tempo runs and get a new variety upon asking what is a tempo run. Let us give you some examples:

Standard 20-min run- This denotes tempo running at a general pace calculated as per the VDOT estimation.
Cruise intervals- These are like tempo repetitions only having even shorter recovery breaks like for 20-30 seconds. The distance can vary and it’s a very fun-filled workout.
Alternations- This involves alterations in the pace, switching between faster and slower than the threshold. This is like training the lactate shuttle of the body and that boosts the vOBLA.
Predator runs- Also called the progression run; it starts with a warming up the pace and then speeding slowly and gradually. They are usually longer and the pace increases mile-by-mile.
Tempo circuit- This is a mix of strength and running exercises. You can boost your endurance and strength stimulus with this type of tempo training.
Lactate clearance run- They are similar to sustained tempo running but bit more advanced where you include surges of 30-60 seconds at a faster pace at a certain time gap. This injects more lactate in the blood which is processed better by the body, pacing up the lactate threshold.

What are the benefits of tempo run?

Let us list them down for you:

Boost endurance- You get better at holding the tempo pace and this makes the body stronger and able to burn lactate and stay fatigue free too.
Make any training sumptuous- It spices up the routine and keeps the body on the toes. This maximizes the workout efforts too. You can wear these shoes for your training.
Boost efficiency- Practicing tempo running makes the body better and efficient at it constantly.Improve lactate threshold- This helps fasten your running pace and do it for long without feeling the muscle burn.
Boost cardio strength- They improve your aerobic fitness and also preserve the body benefits that you get from other exercises.
Increase the speed- It builds both the type of muscle fibers- slow-twitch and fast-twitch. The capillary beds develop and this improves oxygen circulation in the muscles too.

How to do tempo running?

Building a sort of running base proves very fruitful for starting with tempo running. A good warming up session of runs for a few miles will give the right kick. You must also first calculate your tempo pace and get it accurate.

If we divide levels of run into 10 sections, then the tempo runs will fall in the 6-8 level. The marathoners can stay near the 6^th level while the fast runners can push till the 8^th level.

You can try some of these sample workouts:

The 20-60 minutes run- Starting with the warm-up, go for increasing speed till you achieve the pace. Then train for a max 1 hour. Cool down lastly by gradually bringing the pace down.
Shorter segments of the run- Split the workout into timely sections depending upon a set goal. Just be gradual though.
The advanced running- You can try going a bit faster or longer if you have reached the advanced level of running for maximizing the tempo runs.
Tempo running at the start- When training for a time goal, tempo runs are best for being included in the initial phase of training and you can keep them as per the length plan.
Doing them weekly- These are high-intensity workouts so it is advisable to do them one or maybe two times a week. Do not over train by combining them with long runs or speed works.

Final words

We wrote this exhaustive article to solve all your queries related to what is a tempo run. We hope that you have thoroughly understood all the concepts and already made your mind as to how you are going to incorporate the tempo run in your workout sessions. If you want to get better at running smart, do give it a try!

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