Tempo Run

A sustained run at "comfortably hard" pace (lactate threshold) for 20–40 minutes. Builds race endurance.

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Understanding Tempo Run

A tempo run is a sustained effort at "comfortably hard" pace — fast enough that you're working, but controlled enough to maintain for 20–40 minutes. The target intensity is right around your lactate threshold: the pace where lactate begins accumulating faster than your body can clear it.

Tempo runs are one of the most effective workouts in distance running because they raise your lactate threshold, allowing you to run faster before fatigue sets in. For most runners, tempo pace is roughly the pace you could race for 60 minutes — about 25–30 seconds per mile slower than 10K pace, or 10–15 seconds slower than half marathon pace.

Jack Daniels popularized the tempo run in his book "Daniels' Running Formula" and considers it the single most important workout for distance runners. Variations include "cruise intervals" (tempo pace broken into segments with short rest), progression runs (building to tempo pace), and steady-state runs (slightly easier than tempo for longer duration).

Key Facts: Tempo Run

Key facts and insights about tempo run that every endurance athlete should know.

Tempo pace ≈ lactate threshold ≈ ~60-min

Tempo pace ≈ lactate threshold ≈ ~60-minute race pace

Standard tempo run

Standard tempo run: 20–40 minutes at tempo pace with warmup and cooldown

Tempo runs raise your lactate threshold

Tempo runs raise your lactate threshold by 3–5% over a training cycle

Cruise intervals

Cruise intervals: 3–4 x 8–10 minutes at tempo with 2-minute jog recovery

Pro Tips: Tempo Run

Tempo effort should feel "comfortably hard" — you can speak in short phrases but not full sentences

Start tempo runs conservatively and build into pace — don't hammer the first mile

Run tempos on flat or slightly rolling terrain so you can maintain consistent effort

One tempo run per week is sufficient — quality over quantity with this workout

Frequently Asked Questions About Tempo Run

Race a 5K or 10K and use a pace calculator (like Jack Daniels' VDOT calculator) to determine your tempo pace. Alternatively, tempo pace is roughly 25–30 seconds per mile slower than your current 10K pace. By feel, it's the effort where you can speak in short phrases but wouldn't want to have a conversation.

They're essentially the same thing. "Tempo" and "threshold" are used interchangeably by most coaches. Both target lactate threshold intensity. Some coaches use "threshold" for shorter, slightly faster efforts (15–20 min) and "tempo" for longer, slightly easier efforts (30–40 min), but the distinction is minor.