The term tempo run refers to a certain number of miles run at a certain tempo, which is faster than your normal pace. It is also called a Lactate Threshold or LT run. Lactate Threshold is the pace at which your body starts to build up lactic acid faster than it can be processed and responds by needing to slow down or stop. By doing LT training you can increase your lactate threshold so that you can run faster for a longer period of time. Lactate threshold is considered to be the most consistent predictor of performance in endurance events.
Tempo Running
How do you determine your lactate threshold pace? For most people, it is the fastest pace that they can sustain for 30 minutes to an hour. There are several methods to figuring out your own LT pace, one of which involves laboratories, treadmills, and blood samples. Another method, which does not require blood, involves monitoring your heart rate as you run as fast as you can for 30 minutes. Your average heart rate during the last 10 minutes is considered your estimated LT heart rate.
Perceived Exertion
Perceived Exertion has proven to be a reliable, if subjective, method to determine your lactate threshold. Using Borg’s Scale of Perceived Exertion you can estimate your effort and determine your lactate threshold heart rate by rating your own perceived exertion. Using the 1-10 table below, you can set up your own trial run, increasing your pace every few minutes, until you reach a six on the chart. If you know and use the 6-20 Borg Scale, your threshold pace would be 13.
Tempo Workouts
Now that you know the basics about what tempo training is, why it will benefit your running and how to gauge your LT pace, let’s talk about the workouts. There are all kinds of ways to do a lactate threshold run. The key is in the pace. Here are two LT workouts that you can try for yourself. If you are just starting out with tempo running, the first workout is perfect for beginners. Always warm up for at least 10 minutes by starting with a slow-moderate run. Likewise, finish each workout with at least five minutes of slower running or walking.
Workout #1
I may call this a beginner workout, but it is exactly the one I did when I recently returned to tempo running after several years of absence. After your warmup, increase your pace to your predetermined lactate threshold pace for a half-mile. Recover for a quarter-mile by jogging slowly. Repeat three-six more times. Total mileage is 4- 6 miles. To Advance: Increase the number of LT intervals. Ideally, you will work up to a total of 3-5 miles combined at tempo pace.
Workout #2
After your warmup, increase your pace to your LT pace. Maintain this pace for two miles. Cool down. To Advance: Depending on the race distance that you are training for, you will increase the time that you are running at LT pace. If you are training for a 5k or 10k, maintain your pace for 3-5 miles (increase gradually, maybe a half-mile per week). For a half marathon, you may want to increase your time at LT pace to 5-7 miles. When I was training seriously for marathons, my tempo runs would increase to 10-12 miles at LT pace.
5k Training Plan
If you are training for a 5k, my training plan can help you whether you are just getting started or a more experienced runner who wants to get faster. It is a 12-week program that will take you from the couch to your first 5k race without injury. For runners who want to get a little faster, starting with week two in the program you will find specific workouts, including tempo training runs, that will get you to your goal.
Fast & Furious Workout
The final promised workout is a 25 minute circuit challenge. It is great for runners because it is fast (leaves you more time for running), helps develop a strong core (essential for injury-free running), and balances upper body training (which runners sometimes skip). Enjoy!
I hope you enjoy all the workouts, and I promise you, if you complete either of the tempo workouts once a week for at least four weeks, you will be able to run faster longer. Have fun!
Are you training for an event right now? What is your favorite workout?
Christina
Nice analysis and discussion on the topic. I have one tempo run each week in my training plan as well. I can’t say they are my favorite run, however. Somehow I enjoy running longer and easier, but I know the tempos are good for me 🙂
Angela @ happy fit mama
I love doing tempos. They make me feel like I really can be faster. Great explaination and workouts!
Regina
Great post! I have just added speed work to my training and love it!
Madeline @ Food Fitness and Family
I have a love/hate relationship with tempo runs haha
Meredith @ Dare You To
I’ve heard of tempo runs a LOT but didn’t know the basis of them; thanks for explaining! Very clear.
Also, that circuit looks SERIOUS! Love it.
Jamie
I love tempos! I love running fast, but need to make sure I don’t do it every day to keep injury at bay, so I schedule a day to let loose. It feels so good. 🙂
Tiff
Thanks for this. Such great info! Tempo runs make such a huge difference.
debbie @ Healthy Running Mom
These are such great tips, thank you.
Kierston
Hmmm…I’ve never actually done a tempo run. When I run…I just run and go with the flow. I’m not sure what that is called lol Flow running? 😉
Thanks for sharing this information! It’s great to know what a Tempo Run actually means!
misszippy
Huge fan of tempo running. This marathon training cycle, I have done tempo runs over and over and over…but I feel like they have been very effective!
Ali
Thanks for this post! My coach has me starting tempo runs in a few weeks and it helps to read more about them
Laura @ Mommy Run Fast
Great explanation of tempo! After learning all the science at the RRCA course, I am even more motivated to keep them in my training and make them count.
Pavement Runner
I need to mix up my workouts. I’m so concerned with getting the miles in for the week or run, that it tends to be consistent pace. Great info!
Kristen
Great advice! I really like tempo runs, but I haven’t gotten back into doing them since I returned to running post-baby #2 yet. I really need to because I am sloooooow :).
Marcia
I’m a huge tempo fan. Doing them weekly made me a completely different runner. Thanks for the workouts!
Elle
I have never done anything ‘organized’ and systematic like this but I can see where it would be beneficial.
katie
I can’t wait to do tempo runs again! I miss them! They add so much variety! Great post!
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