Tempo Run – 10 Frequently Asked Questions About It

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Overview

A tempo run, also known as a threshold run, is a key component of distance running training that targets the lactate threshold – the point where the body produces lactic acid at a rate faster than it can clear it. Typically performed at a “comfortably hard” pace, just below the lactate threshold, a tempo run improves the runner’s ability to sustain a challenging pace for an extended period. The purpose is to enhance aerobic capacity and increase the speed at which the body can clear lactic acid, delaying the onset of fatigue. Runners often determine their tempo pace by feel or by using a percentage of their maximum heart rate.

A typical tempo run lasts between 20 to 40 minutes, and incorporating them into a training routine one or two times a week can yield significant benefits. It’s crucial to precede a tempo run with a proper warm-up to prepare muscles and the cardiovascular system. Whether on a treadmill or outdoors, tempo runs are versatile and adaptable to different training plans, aiding in overall fitness and race performance. As with any training regimen, progression should be gradual, considering individual fitness levels and goals.

1. What Is a Tempo Run?

A tempo run, also referred to as a threshold run, is a type of running workout that involves sustaining a prolonged effort at a pace slightly below your lactate threshold. The lactate threshold is the point at which lactic acid begins to accumulate in the muscles, leading to fatigue. During a tempo run, you maintain a challenging yet sustainable pace, often described as “comfortably hard.” This intensity is high enough to elicit physiological adaptations that enhance your aerobic capacity and ability to clear lactic acid.

The primary goal of a tempo run is to improve your lactate threshold, allowing you to run faster at a given level of effort. Tempo runs typically last anywhere from 20 to 40 minutes, depending on the runner’s fitness level and training goals. These workouts are a valuable component of distance running training programs, helping to build endurance, improve running economy, and prepare the body for the demands of longer races. Incorporating tempo runs into a well-rounded training regimen can contribute to overall fitness and performance.

2. What Is the Purpose of a Tempo Run?

The primary purpose of a tempo run is to improve the runner’s lactate threshold. The lactate threshold is the point at which the body begins to produce lactic acid at a rate that exceeds its ability to clear it. By running at a sustained pace just below this threshold during a tempo run, the body adapts and becomes more efficient at clearing lactic acid, delaying the onset of fatigue.

Key purposes of tempo runs include:

1. Lactate Threshold Improvement:
   • Tempo runs help increase the pace at which the body can clear lactic acid, allowing runners to sustain higher speeds for longer durations.
2. Aerobic Capacity Enhancement:
   • Tempo runs enhance aerobic capacity by stressing the cardiovascular system and improving the efficiency of oxygen utilization.
3. Endurance Building:
   • By running at a challenging yet sustainable pace, tempo runs contribute to building the endurance necessary for longer races and sustained efforts.
4. Running Economy:
   • Tempo runs can improve running economy, making each stride more energy-efficient and allowing for better overall performance.
5. Mental Toughness:
   • Sustaining a challenging pace builds mental resilience, preparing runners for the mental demands of race conditions.

Incorporating tempo runs into a training routine contributes to a well-rounded program, helping runners achieve a balance of speed, endurance, and physiological adaptations that are beneficial for overall running performance.

3. How Do I Determine My Tempo Run Pace?

Determining your tempo run pace is crucial to ensure you’re running at the right intensity for the workout. Here are a few methods to help you establish your tempo run pace:

1. Perceived Exertion:
   • Run at a pace that feels “comfortably hard.” You should be working at an intensity where conversation is possible but challenging. It’s the level where you feel you’re pushing yourself, but you can still maintain the effort for an extended period.
2. Percentage of Maximum Heart Rate:
   • Calculate your target heart rate for a tempo run by using a percentage of your maximum heart rate (MHR). A common range is 85-90% of your MHR. You can estimate your MHR using the formula 220 minus your age.
3. Recent Race Performance:
   • If you’ve recently completed a race, you can use your race pace as a reference for your tempo run pace. A tempo run is typically around 10-15 seconds per mile slower than your 10K race pace.
4. Jack Daniels’ VDOT Tables:
   • Renowned coach Jack Daniels has developed VDOT tables that correlate race performances with training paces. You can use these tables to find your tempo run pace based on your recent race times.
5. GPS and Pace Data:
   • Use a GPS watch or a running app to monitor your pace during a tempo run. Over time, you’ll develop a sense of the right pace based on your perceived effort and the recorded data from previous workouts.

Remember that individual factors such as fitness level, terrain, and weather conditions can influence your tempo run pace. It’s advisable to start conservatively and make adjustments as needed. Regular reassessment and fine-tuning of your tempo pace based on your evolving fitness are essential for continued progress. If you have access to a running coach, they can provide personalized guidance tailored to your specific needs and goals.

4. How Long Should a Tempo Run Be?

The duration of a tempo run can vary based on your fitness level, training goals, and the specifics of your overall training plan. However, a typical tempo run often ranges from 20 to 40 minutes of continuous running at or slightly below your lactate threshold pace. Here are some considerations for determining the appropriate duration:

1. Beginners:
   • If you’re new to tempo runs or have a lower fitness level, you might start with shorter durations, such as 20 minutes, and gradually progress as your fitness improves.
2. Intermediate Runners:
   • For those with some experience, a common range is 30 to 40 minutes. This duration allows for a sufficient stimulus to improve the lactate threshold without risking excessive fatigue or overtraining.
3. Advanced Runners:
   • More experienced and highly trained runners may extend their tempo runs beyond 40 minutes, but it’s essential to balance intensity and volume to avoid overtraining and potential injury.
4. Race Simulation:
   • Some runners incorporate longer tempo runs as part of race simulations, especially for half-marathon or marathon training. In these cases, tempo run durations might approach or even exceed the expected race duration.

It’s important to listen to your body and pay attention to how you respond to tempo runs. If you’re feeling overly fatigued or experiencing prolonged soreness, it may be an indication that the duration or intensity needs adjustment. Additionally, always include a proper warm-up before starting a tempo run to prepare your muscles and cardiovascular system for the increased effort. Consulting with a coach or experienced runner can provide personalized guidance on determining the optimal duration for your tempo runs based on your individual goals and fitness level.

5. How Often Should I Include Tempo Runs in My Training?

The frequency of tempo runs in your training plan depends on various factors, including your fitness level, overall training goals, and the structure of your training program. Here are some general guidelines:

1. Beginners:
   • If you’re new to running or have recently started incorporating tempo runs, begin with one session per week. This allows your body to adapt to the increased intensity without risking overtraining.
2. Intermediate Runners:
   • As you gain experience and your fitness improves, you may consider incorporating two tempo runs per week, especially if your training plan includes a mix of different types of workouts (e.g., long runs, interval training, easy runs).
3. Advanced Runners:
   • Highly trained and competitive runners may include two or three tempo sessions per week. However, it’s crucial to balance intensity and recovery to prevent overtraining and reduce the risk of injury.
4. Race-specific Training:
   • When training for a specific race, such as a half-marathon or marathon, you might include more frequent tempo runs, especially during the later stages of your training cycle. These runs can help simulate race conditions and improve race-specific fitness.
5. Periodization:
   • Consider incorporating tempo runs in different phases of your training program. For example, during the base-building phase, focus on developing aerobic fitness with longer, sustained tempo runs. As you move into more specific race preparation, you might include shorter, more intense tempo sessions.
6. Listen to Your Body:
   • Pay attention to how your body responds to tempo runs. If you’re consistently fatigued or experiencing signs of overtraining, it’s essential to adjust the frequency and intensity of your tempo sessions.

It’s crucial to individualize your training plan based on your goals, fitness level, and recovery capacity. Consulting with a running coach or experienced runner can provide valuable insights and help tailor your training program to optimize performance while minimizing the risk of injury.

6. Can I Incorporate Tempo Runs into Other Types of Training?

Yes, incorporating tempo runs into a well-rounded training program is a common and effective approach. Tempo runs can complement various types of training and contribute to overall fitness and performance. Here are some ways to integrate tempo runs with other types of training:

1. Interval Training:
   • Combine tempo runs with interval training for a balanced approach. Interval sessions focus on shorter bursts of high-intensity efforts followed by periods of rest or lower intensity. This combination helps improve both speed and endurance.
2. Long Runs:
   • Tempo runs can be included in long runs to add a quality workout within an extended training session. This approach helps simulate race conditions and enhances your ability to sustain a challenging pace over the race distance.
3. Easy Runs:
   • Alternate tempo runs with easy runs to provide variation in training intensity. Easy runs contribute to recovery and allow your body to adapt to the stress imposed by tempo sessions.
4. Hill Training:
   • Incorporate tempo runs into hill training sessions. Running at threshold pace on inclines adds an extra challenge and helps build strength and power.
5. Race-Specific Workouts:
   • Tailor your tempo runs to simulate the conditions of your target race. For example, if you’re training for a hilly race, include tempo runs with elevation changes to mimic the race course.
6. Cross-Training:
   • Combine tempo runs with cross-training activities such as cycling or swimming to provide cardiovascular benefits while reducing the impact on your joints.
7. Strength Training:
   • Pair tempo runs with strength training to develop overall muscular endurance and resilience. Strength training can complement the physiological adaptations gained from tempo workouts.
8. Tapering:
   • Adjust the frequency and intensity of tempo runs during tapering periods before a race. Tapering allows for recovery and ensures peak performance on race day.

By incorporating tempo runs into various aspects of your training plan, you create a comprehensive program that addresses different aspects of running fitness. This diversity can lead to improved performance, reduced risk of burnout or overtraining, and a well-rounded athletic development. Always listen to your body, adjust the volume and intensity based on your fitness level, and consider consulting with a coach for personalized guidance.

7. Should I Warm Up Before a Tempo Run?

Yes, warming up before a tempo run is crucial to prepare your body for the increased intensity and reduce the risk of injury. A proper warm-up helps elevate your heart rate, increase blood flow to your muscles, and improve joint flexibility. Here’s a suggested warm-up routine before a tempo run:

1. Light Jogging:
   • Begin with 5 to 10 minutes of easy jogging. This gradually increases your heart rate and gets your muscles warmed up for more intense activity.
2. Dynamic Stretching:
   • Include dynamic stretching exercises that focus on the muscles you’ll be engaging during your tempo run. Leg swings, hip circles, and walking lunges are examples of dynamic stretches that can help improve flexibility and range of motion.
3. Strides or Pickups:
   • Perform a few strides or short accelerations to near-sprint pace. These brief bursts of speed help activate your fast-twitch muscle fibers and mentally prepare you for the increased tempo.
4. Drills:
   • Incorporate running drills to improve running form and neuromuscular coordination. High knees, butt kicks, and skipping drills are examples that can be beneficial.
5. Tempo Pace Gradual Build:
   • Ease into your tempo pace gradually during the warm-up. Start at an easy pace, then gradually increase to your intended tempo pace over the course of a few minutes.
6. Striders:
   • Consider adding a few striders (short, fast bursts of running) at or near your tempo pace during the warm-up. This primes your body for the intensity of the workout.

The goal of the warm-up is to prepare your body for the demands of the tempo run and minimize the risk of injury. It’s important to customize your warm-up based on your individual needs and preferences. If you have specific areas of tightness or stiffness, you may include additional stretches or mobility exercises.

Remember that a proper cool-down after your tempo run is also essential. This can include easy jogging, static stretching, and recovery techniques to help your body transition back to a resting state and promote efficient recovery.

8. Can I Do Tempo Runs on a Treadmill?

Yes, you can absolutely do tempo runs on a treadmill. Treadmill running provides a controlled and consistent environment for your workout, and it can be a convenient option, especially if you have limited access to outdoor running routes or unfavorable weather conditions. Here are some tips for doing tempo runs on a treadmill:

1. Set the Incline:
   • To simulate outdoor conditions, consider setting the treadmill incline to a 1-2% grade. This adjustment compensates for the lack of air resistance on a treadmill and more closely mimics the effort of outdoor running.
2. Program the Speed:
   • Program the treadmill to your desired tempo pace. If you’re unsure about the equivalent speed, start conservatively and adjust as needed during the run.
3. Warm-Up:
   • Begin with a warm-up on the treadmill, including easy jogging and dynamic stretches. This prepares your muscles and cardiovascular system for the tempo run.
4. Maintain Form:
   • Pay attention to your running form on the treadmill. Ensure you maintain a natural stride, and try not to rely too heavily on the handrails. Engage your core and stay centered on the belt.
5. Stay Mentally Engaged:
   • Treadmill running can sometimes feel monotonous, so use mental strategies to stay engaged. You can break the tempo run into intervals, focus on your breathing, or listen to motivating music or podcasts.
6. Cool Down:
   • Conclude your treadmill tempo run with a cooldown, gradually reducing the speed. Include some easy jogging and static stretching to aid recovery.
7. Experiment with Features:
   • Many treadmills have features like pre-programmed workouts, speed variations, or incline changes. Experiment with these features to add variety to your tempo runs.

While treadmill running is a valuable option, keep in mind that outdoor running offers additional benefits, including varied terrain, different weather conditions, and a more natural running experience. If possible, you can include a mix of both treadmill and outdoor tempo runs in your training program to ensure a well-rounded approach.

9. How Do I Progress with Tempo Runs?

1. Gradual Increases in Pace:
   • As your fitness improves, consider gradually increasing the pace of your tempo runs. This can be done by aiming for a slightly faster tempo pace, challenging your lactate threshold and promoting adaptations that enhance your running performance.
2. Extended Duration:
   • Increase the duration of your tempo runs over time. Start with shorter sessions and progressively extend the duration as your body adapts. This helps build both mental and physical endurance.
3. Frequency of Tempo Runs:
   • If you’ve been doing one tempo run per week, you might consider adding a second session as your fitness level allows. However, be mindful of your overall training load and ensure you have adequate recovery between intense workouts.
4. Interval Tempo Runs:
   • Introduce variations within your tempo runs, such as interval tempo runs. This involves alternating between periods of tempo pace and periods of slightly easier running. For example, alternate between 5 minutes at tempo pace and 2 minutes at an easier pace.
5. Incorporate Progression Runs:
   • Progression runs involve starting at an easy pace and gradually increasing the speed throughout the run until you finish at or near your tempo pace. This progression helps your body adjust to faster paces over the course of a run.
6. Race Simulation:
   • Include tempo runs that simulate the conditions of your target race. This might involve running at goal race pace for portions of your tempo run, helping your body adapt to the specific demands of the race.
7. Vary Terrain:
   • If possible, vary the terrain of your tempo runs. Running on hills or different surfaces challenges your muscles in unique ways and enhances overall strength and adaptability.
8. Monitor Progress:
   • Regularly assess your performance and how your body responds to tempo runs. If you notice consistent improvements, you can consider making adjustments to continue challenging yourself. However, if you experience persistent fatigue or signs of overtraining, it may be necessary to scale back temporarily.

Remember, the key to progression is gradual and thoughtful adjustments. Pushing too hard or too quickly can lead to overtraining and increase the risk of injury. Listen to your body, prioritize recovery, and consider consulting with a running coach or experienced runner to create a personalized progression plan based on your individual goals and fitness level.

10. Are Tempo Runs Suitable for All Runners?

While tempo runs can be a valuable training tool for many runners, they may not be suitable for everyone, especially those who are new to running or returning from an injury. Here are some considerations regarding the suitability of tempo runs for different types of runners:

1. Beginners:
   • Novice runners may benefit more from building a solid base of easy running before incorporating tempo runs. Developing a foundation of aerobic fitness and endurance is crucial before introducing more intense workouts.
2. Injury or Health Concerns:
   • Runners recovering from injuries or dealing with certain health conditions should approach tempo runs cautiously. High-intensity workouts can exacerbate existing issues, so it’s essential to consult with a healthcare professional or physical therapist before incorporating tempo runs into the training routine.
3. Individual Fitness Level:
   • The appropriateness of tempo runs depends on an individual’s fitness level. While tempo runs are designed to challenge the lactate threshold, the intensity should be adjusted based on the runner’s current fitness and experience.
4. Training Goals:
   • Runners with specific goals, such as improving speed, endurance, or preparing for a race, may find tempo runs beneficial. However, individuals whose primary focus is general fitness or stress relief may not need to include tempo runs in their routine.
5. Preference and Enjoyment:
   • Some runners may find tempo runs mentally challenging or less enjoyable. It’s essential to choose training activities that align with personal preferences and contribute to a positive and sustainable running experience.
6. Training Plans:
   • Individualized training plans consider factors like current fitness, running history, and specific goals. Working with a running coach or following a well-designed training program can help ensure that tempo runs are incorporated appropriately.
7. Progression:
   • Beginners or those new to tempo runs should start gradually and progress at a manageable pace. Rushing into high-intensity workouts without proper conditioning can lead to burnout or injury.

Before incorporating tempo runs into your training, it’s advisable to consult with a healthcare professional or running coach, especially if you have any health concerns or uncertainties about the suitability of such workouts. They can provide personalized guidance based on your individual circumstances, helping you make informed decisions that align with your fitness goals and overall well-being.