EDITOR'S NOTE: This 2017 article has been updated to more accurately reflect the state of distance training in 2026 - namely, that we've gone through a threshold-based revolution. Tempo runs are still important and popular, but we wanted to draw more of a distinction between how the terms "tempo" and "threshold" tend to be used.
Tempo runs should be a staple for
runners of every distance from the 1500m to the marathon. If you are unfamiliar
with tempo runs, legendary distance running coach Jack Daniels,describes them
simply as "steady prolonged runs." He continues by explaining that the effort
of a tempo run should feel "comfortably hard."
For those of you who have never
run at tempo pace, that statement might seem oxymoronic. Indeed, there is a fine
line between tempo running and all-out racing. But once you have run a bit within the range of your tempo pace, the feeling is easy to recall.
The easiest way to determine proper tempo pace is to add 24
to 30 seconds per mile to your 5k race pace. The result should be about the pace you
would be able to sustain for a full hour of running without needing a break.
Typically, tempo runs are about 20-30 minutes in length and should NOT feel
like a race at any point. At the beginning of the workout your breathing may
seem labored. But as your body adjusts to the pace you should begin to feel, as
Daniels described, as if you are running fast but in control.
Plenty of coaches and athletes use "tempo pace" and "threshold pace" interchangeably. If you do, there's not really anything wrong with it! But in more technical terms, while tempo pace is definable more as a vibe, threshold pace is something that can be determined scientifically by measuring blood lactate. You may have seen videos of professional athletes using a device to measure specific levels of lactate in their blood mid-workout, like Jakob Ingebrigtsen here.
Threshold pace is sort of a training sweet spot, because training just below your lactate threshold means you're staying at an exertion level just below the point where fatigue starts to accumulate quicker, which negatively impacts your ability to perform. Running hard, but just below that threshold means you can run a lot at a high effort without red-lining.
Both tempo and threshold efforts have their place in a well-rounded training plan. Threshold work tends to be broken down into smaller chunks, as it's a brisker effort and definitionally requires you to not exceed a certain effort. Tempo runs are more often prescribed as continuous efforts, since they should be run at slower than threshold pace - their benefits are as much psychological as they are physiological.
The advantages of utilizing both tempo runs and threshold workouts are numerous.
Notably, running at a sustained, hard pace for a long period of time builds
endurance. Both train your cardiovascular and muscular systems to better
deal with fast paces over longer races. Those who lack endurance often struggle
in the middle to late stages of racing.
In addition to the physical benefits of training at tempo
pace, there is an incredible psychological benefit for many runners. As stated
earlier, tempo runs are to be completed at about 30 seconds slower than 5k race
pace. For many runners, this pace can feel fairly comfortable once they settle
into the workout. The knowledge that one can run a pace so close to race pace,
yet continue to feel in control, will give many runners a tremendous boost in
confidence.
There are several mistakes, though, that a runner can make
when attempting a tempo run, notably going too fast. Even though tempo runs
often feel comfortable, you should never push the pace. When you are feeling
good, it is easy to fall into the trap of racing a tempo run, but this is
incredibly detrimental to a training plan.
Tempo runs are a specific workout
meant to build endurance. By turning them into a race, you often leave yourself
tired for future workouts and increase the possibility of burnout or injury.
Another pitfall is trying to run a tempo run faster than you ran that same run
in the past. Once again, proper pacing is imperative. You should never speed up
your tempo pace until an improvement in racing shows that you are ready to
train at a faster pace. For 99% of your training, it's probably wiser to go just a little too slow rather than a little too fast.
If you avoid these mistakes and implement tempo runs
properly, they can be one of the most important workouts in your training plan.