Tempo Run: The Key to Faster, Sustainable Pace
A tempo run helps you run faster for longer by training your body to sustain effort near your lactate threshold.
What is a Tempo Run?
A tempo run is a steady run at a comfortably hard pace. Typically:
- Around lactate threshold pace
- Zone 3–4 depending on system
Why Tempo Runs Matter
Tempo runs improve:
- Lactate threshold
- Running efficiency
- Mental endurance
How It Feels
- "Comfortably hard"
- You can't hold a conversation
- Breathing is controlled but intense
Example Tempo Workout
Warm-up: 10 min easy Main set: 20 min tempo pace Cool-down: 10 min easy
Variations
- Continuous tempo (20–40 min)
- Broken tempo (2 × 10 min)
- Progression run
Common Mistakes
- Running too fast
- Starting too hard
- Skipping warm-up
When to Use Tempo Runs
- Building race pace
- Half marathon / marathon prep
- Weekly key workout
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