A tempo run is a specific type of training workout used primarily by runners to improve their speed and endurance. It is designed to help athletes develop the ability to sustain a faster pace for longer periods. Tempo runs are also known as threshold runs because they are performed at a pace close to the anaerobic threshold, the point at which lactic acid begins to accumulate in the muscles faster than the body can remove it.
Key Characteristics of a Tempo Run
Intensity: Tempo runs are typically run at a "comfortably hard" pace, which is faster than a jog but not as fast as a full-out race pace. This pace is often described as the maximum speed you can maintain for about an hour without exhaustion.
Duration: A typical tempo run lasts between 20 and 40 minutes of sustained running at the tempo pace, though this can vary based on the runner’s experience and training goals.
Heart Rate: During a tempo run, the heart rate is usually between 80% and 90% of the maximum heart rate, which aligns with running at the lactate threshold.
Perceived Effort: On a scale of 1 to 10, where 10 is an all-out effort, a tempo run would generally be around a 7 or 8. You should be able to speak in short sentences but not carry on a full conversation.
Benefits of Tempo Runs
Improved Lactate Threshold: Tempo runs train the body to clear lactate more efficiently, allowing runners to maintain a faster pace for a longer time before fatigue sets in.
Increased Endurance: Regularly performing tempo runs can increase your overall aerobic capacity and stamina.
Better Pacing Strategy: Tempo runs help runners learn how to manage their pace effectively, which is crucial during races.
Enhanced Mental Toughness: Running at a sustained challenging pace helps build mental resilience and focus.
How to Perform a Tempo Run
Warm-Up: Start with 10-15 minutes of easy jogging to gradually increase your heart rate and prepare your muscles for more intense effort.
Tempo Segment: Run at your tempo pace (comfortably hard) for the desired duration. For beginners, this could be as short as 10-15 minutes, while more experienced runners might aim for 20-40 minutes.
Cool Down: Finish with another 10-15 minutes of easy jogging or walking to gradually lower your heart rate and facilitate recovery.
Examples of Tempo Run Workouts
Classic Tempo Run:
Warm-up: 10 minutes
Tempo run: 20-30 minutes at tempo pace
Cool down: 10 minutes
Tempo Intervals:
Warm-up: 10 minutes
3 x 10 minutes at tempo pace with 2-3 minutes of easy jogging in between
Cool down: 10 minutes
Progressive Tempo:
Warm-up: 10 minutes
20-minute tempo starting slightly slower than tempo pace and gradually increasing to just above tempo pace
Cool down: 10 minutes
Tips for Tempo Runs
Listen to Your Body: It is essential to run at the right intensity. If you're too tired or unable to speak at all, you may be running too fast.
Consistency is Key: Regular tempo runs in your training program can lead to significant improvements over time.
Hydration and Nutrition: Ensure you are well-hydrated and properly fueled before a tempo run, especially in hot weather or longer sessions.
Adapt to Conditions: Adjust your pace based on the weather, terrain, and how you feel on a given day.
Tempo runs are an effective training tool for runners of all levels, helping to build speed, endurance, and overall running efficiency. Incorporating tempo runs into a well-rounded training program can significantly enhance performance in both short and long-distance events.