Tempo Running 101: The Basics
What exactly IS tempo running?
If you’ve ever googled “Tempo Running” you probably got some articles talking about lactate threshold, vOBLA, HR percentages, and VDOT or V02max calculations.
All this jargon is not helpful for most runners. Even as an olympic runner, I never knew my max V02 and I never had my blood lactate levels measured during a workout. But I still ran tempos, and so do all the runners I coach.
So here are a few actually helpful tips on how to get started with tempo running today.
The Basics
Tempo runs or tempo intervals are an endurance building workout for runners. We run tempos to improve our ability to maintain speed or goal race pace. For example, many runners can run sub 8-minute mile pace for half a mile or a quarter mile. To maintain that pace for a longer distance, a runner needs to improve their endurance.
Tempo runs are typically shorter in duration and distance than a normal training run. They are also faster in pace than your easy, go-to pace. Tempo runs usually range from 20-30 minutes but they can be shorter or longer. Tempo running can include rest breaks, but these breaks are short (30-90 seconds) and do not allow for full recovery. The rests should be jogged very slowly.
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Finding Your Tempo Pace
No matter what tempo workout you run, your tempo pace should be approximately the same. That’s because the rests aren’t enough to allow much recovery at all (but they are very significant mental breaks)!
In general, tempo pace is approximately the pace a runner could maintain for an hour in race-type effort. That means for 5k and (most) 10k runners, tempos are run at a slower pace than race paces. For half marathoners and marathoners, tempo pace is faster than race pace.
There are a lot of complicated tips online for estimating the appropriate tempo pace, including VDOT calculators and running time trials, but ultimately no matter what pace you pick, it’s an estimate, and we the pace to suit the appropriate effort. So let’s start there.
The Appropriate Effort
Tempo running is never an “all-out” effort, even at the very end. Tempo running should feel controlled start to finish. On the scale of perceived effort, tempos should start out at E5 “moderate effort” and due to accumulating fatigue should end at E6-7 “somewhat hard to hard” while the pace remains relatively constant, or progresses gently.
Strap on your watch, head out for your run, and try to find the right feel or effort. Then check the corresponding pace on your watch. If you’re not used to running by effort, this will be more difficult to do. But don’t be deterred! It’s never too late to start learning perceived effort, which is the greatest training tool.
If you are ending your tempo run lying on the ground and gasping for air, the effort is too high. If you feel like you could repeat the workout easily, you can probably go a bit faster next time.
HR Comparisons
After perceived effort, heart rate is (in my opinion) one of the more accessible ways to guide tempo running. In general, tempos are run at approximately 85-90% of max heart rate. Runners who track their HR can compare their HR data from a tempo run effort with an easy run effort and look for a significant difference.
The truth is many runners do their easy runs and base mileage too fast and their HR is too high. This makes it impossible to get a significantly different HR in a tempo run because base runs are at tempo effort. These runners cannot effectively incorporate tempo running into their training until they learn to run easier on regular runs and easy runs. For guidance on how to slow down please read Run Slow On Purpose.
Keep It Simple
Pick a workout, put on your watch, strap on your HR monitor. Tempo workouts and runs should start with an easy jog of at least 1-2miles or 2-3km and some strides. Then start the tempo! Adjust your pace up and down based on feel until you find the moderate effort, controlled, “faster than regular run” pace sweet spot.
When we use perceived effort to guide workouts, it’s important to note that some days we’ll run faster or slower than others. That’s because some days we are more tired and some days have more challenging weather conditions. Tempo “pace” should be a range!
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.