Tempo Run

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What is tempo training in running

The tempo run is an excellent speed training for runners of all levels, from beginners to seasoned marathoners. Tempo runs are long distance runs done at a pace faster than your typical base runs. Tempo runs are performed at a constant speed as opposed to interval training, another type of speed training.

The tempo run teaches your body to work more effectively and persevere through exhaustion, which makes you run faster and stronger as a result. Tempo runs are designed to help you develop your ability to maintain a hard pace for longer periods of time, or “speed endurance”.

Benefits Of Tempo Running
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How do I do a tempo run

Here is a quick, step-by-step approach to getting your first tempo run exercise started:

1. Establish your ideal pace for a tempo run.

Each runner begins at a various levels and would have their own optimum pace to help them to the end zone, so there’s no one optimum anaerobic threshold speed for a tempo exercise. Consider a speed you can maintain for roughly 60 minutes before having to stop when choosing the appropriate tempo pace by looking at your running history. If you’re capable of running a 10K in under an hour, you’re performing a tempo run at that speed.

2. Get ready by warming up

Keep your body from being shocked and stressed by jogging “cold,” as well as from a completely inactive or resting state. Rather than jogging, take a short stroll to improve your heart rate and blood circulation to your body. After your stroll, stretch your legs to prepare them for the activity, paying special attention to your hamstrings and calves.

3. Begin a tempo run

Your muscles will begin to loosen up as you increase your pace and start jogging at your normal rate. Follow an anaerobic pace that feels comfortably hard while periodically checking your distance and time.

4. Be adaptable

Maintain body awareness as you run by paying attention to your breathing, effort, and burning sensation in your muscles. If the burning feeling becomes too intense, think about slowing down a little. If the burn isn’t strong enough, speed up a little and see if it’s a better, more difficult pace. Though your tempo exertion should only last 20 to 40 minutes, aim for a speed that you can maintain for about 60 minutes.

5. Take a little walk to relax

Many runners advise performing a cooldown workout to help your body go back into resting mode after a tempo run. One example is to finish with a short stroll before sitting down.

6. Monitor your speed

Write down the duration, distance, and pace of your tempo run as well as any problems you encountered or items you observed that might be helpful the next time. Tempo runs are popular with many runners as part of a customized training regimen. It’s important to keep track of the pace of your tempo runs in order to monitor progress and push yourself even further each time.

How tempo runs can help you to become faster

Your body changes physiologically as a result of tempo runs.

When you consistently run at or over the lactate threshold for at least 20 minutes, your body adapts to this speed, enhancing your endurance and stamina.

Your muscular and cardiovascular systems are strengthened by consistent, hard running so they can handle faster paces throughout longer races.

Tempo Training
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The benefits of tempo running

Tempo runs may have a number of advantages. It may:

1. Increase your anaerobic threshold

To put it simply, your body starts to store up lactic acid quicker than oxygen can wash it away. You can running at a faster speed or for longer amounts of time before needing a break by adding anaerobic threshold training. It will teach the body to endure the velocity and lactate levels for increasingly longer periods. The anaerobic threshold is tightly linked to numerous other anatomical thresholds necessary for running, such as the aerobic thresholds and blood lactate.

2. Mentally prepare yourself

Tempo running can help you mentally prepare for the challenges of running at a fast but sustainable pace, allowing you to get used to the pace and distance before the big event.

3. Build up your endurance for long runs.

Although tempo runs are normally brief, marathoners and other distance runners usually utilize them as a good foundation for full or half-marathon training plans. It is possible to train for a long-distance race by doing tempo runs, which allows runners to run at or near race speed.


Beginner tempo workout

  • Warm up by doing some dynamic stretches and running easy for 1–2 miles (about 60–90 secs/m slower than your tempo pace).
  • 3 miles at tempo speed with a 60-second burst of 5K intensity every half-mile.
  • Run easily for 1-2 kilometers to relax.

The classic tempo workout

  • The most conventional of these tempo exercises includes a warm-up, a sustained period of tempo intensity, and a cool-down.
  • Take a brisk three-minute stroll to get warmed up.
  • Run for ten minutes at a comfortable, yellow-zone effort.
  • Twenty to thirty minutes of tempo running. (When you initially perform this exercise, start with 20; as you gain experience, progressively ramp up.)
  • Run for ten minutes at a comfortable, yellow-zone effort.
  • Walk for 3 minutes to relax.
  • The average total time is 46–56 minutes

Tempo workout for marathon runners

  • Getting ready for a race? Then you should try this variant. Consider this to be your event’s dress rehearsal. Please remember that only experienced runners should choose this option.
  • Running novices wouldn’t even dare.
  • Warm up slowly and steadily for 15 minutes.
  • Spend 60 to 90 minutes exercising at your intended race speed.
  • Relax for ten minutes.


Generally speaking, we advise including one tempo run each week in your speed training. Before and after completing your tempo run, you need to take a rest day or try running an easy distance to allow your body to recuperate. An interval running and tempo run session weekly will help you improve your speed and intensity when running.

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