Tempo running is a type of speed workout that can help improve endurance, speed, and distance over time, making it an effective form of cardio with both mental and physical benefits. It is a sustained effort run that builds up your bodys ability to run faster for longer periods of time, no matter if you’re training for a 5k or a half marathon. A true tempo run, also known as a threshold run, is at a pace thats about 25-30 seconds per mile slower than your 5K race pace. It is the hardest effort at which your body is able to clear as much lactate as it is producing while working comfortably hard. Tempo runs get their name because you’ll be running it at tempo pace, which is different for everyone and customized to your current running capabilities.
Tempo running can help improve cardiovascular fitness levels, increase anaerobic threshold, and build mental toughness. It is an ideal workout if you’re just starting a training program because running down the clock can be a lot less daunting than running a specific distance. To do a tempo run, you can start with a warm-up, then run at a speedier pace (usually around your race pace) for a certain distance or time, and finish with a cool-down. There are many variations of tempo runs, such as progression/negative split out and back tempo run, but the most common and whats generally most thought of as a true tempo run is the one mentioned above.
It is important to note that executing tempo training incorrectly can compromise its many benefits. Tempo runs should be done at 86-90% of your maximum heart rate and feel ‘comfortably hard’ . It is best to measure your tempo pace in a lab, but it can also be done at home by using a heart rate monitor or perceived exertion.
