A tempo run, also known as a threshold run, is a steady workout performed at a “comfortably hard” pace—faster than an easy run but slower than an all-out effort. It’s designed to help runners maintain a challenging pace for an extended period, improving endurance and efficiency.
Tempo runs train the body to handle higher levels of exertion by raising the lactate threshold—the point at which fatigue sets in. This makes them a key part of training for distances like the 5K, 10K, half-marathon, and marathon. Unlike interval workouts that involve bursts of speed and recovery, tempo runs focus on maintaining a consistent rhythm and effort.
This guide explains what a tempo run is, how to determine your ideal pace, and how to include it effectively in your training routine to build strength, control, and speed over time.
What is a Tempo Run?
A tempo run, also known as a threshold run, is a workout performed at a “comfortably hard” pace—one that challenges you without pushing to the point of exhaustion. In simple terms, it’s the fastest pace you can maintain steadily for about 20 to 40 minutes. Unlike all-out sprints, tempo runs focus on sustaining effort just below your lactate threshold—the point where fatigue begins to set in.
Running at this intensity trains your body to clear and use lactate more efficiently, allowing you to run faster for longer periods. For most runners, this effort feels harder than an easy run but still controlled enough to maintain for a continuous stretch. In numbers, that typically means running at 85–90% of your maximum heart rate or roughly 25–30 seconds per mile slower than your 5K race pace.
Simply put, tempo runs build endurance, improve efficiency, and strengthen your ability to hold faster paces over extended distances.
Understanding Tempo Pace
Finding your tempo pace is about striking the balance between effort and control. It’s not an all-out sprint, but it’s also not a relaxed jog. The goal is to run at a pace that feels “comfortably hard”—fast enough to challenge you, yet steady enough to maintain for 20 to 40 minutes without burning out.
If you’ve recently run a race, you can use your results to estimate your tempo pace:
- About 25–40 seconds slower per mile than your 5K pace
- Or roughly 10–20 seconds slower than your 10K pace
- For longer distances, your half-marathon pace often aligns closely with your tempo pace
For a more data-driven approach, use a heart rate monitor. Your tempo effort should fall between 80–90% of your maximum heart rate (HRmax). To calculate HRmax, subtract your age from 220. For example, a 30-year-old’s HRmax is about 190, making their tempo range around 150–170 beats per minute (BPM).
If you’re new to tempo runs, go by feel: you should be able to speak only a few words at a time. Over time, as your fitness improves, your tempo pace will naturally get faster—showing real progress in endurance and efficiency.
How to Do a Tempo Run (Step-by-Step Guide)
A tempo run focuses on holding a steady, challenging pace for a set period of time. The key is consistency—maintaining that “comfortably hard” effort without slowing down or stopping. Here’s how to do it correctly:
Step 1: Warm Up Properly
Begin with 5–10 minutes of easy jogging, followed by a few dynamic stretches or strides. This prepares your muscles and heart rate for the effort ahead while reducing injury risk.
Step 2: Set Your Tempo Pace
Aim for a pace that’s about 25–40 seconds slower than your 5K pace or 80–90% of your maximum heart rate. You should feel challenged but still in control—able to speak short phrases, not full sentences.
Step 3: Run at a Steady Effort
Maintain your tempo pace for 20–40 minutes, depending on your experience level. Beginners can start with 10–15 minutes and gradually build up. The goal is to keep your rhythm consistent—no walking or slowing down.
Step 4: Cool Down
Finish with 5–10 minutes of easy jogging and light stretching. This helps your body recover and prevents stiffness.
Step 5: Adjust Over Time
As your endurance improves, increase either the duration or distance of your tempo runs slightly each week. You can also break them into intervals, like 3 x 10 minutes at tempo pace with short recovery jogs in between, to build stamina progressively.
Tempo runs are best done once a week on flat terrain or a treadmill to help maintain consistent pacing and effort.
How to Add Tempo Runs to Your Training Plan
Incorporating tempo runs into your training plan helps you build endurance, improve your pace, and prepare your body for race conditions. Whether you’re training for a 5K or a full marathon, the key is to structure these workouts around your fitness level and race goals.
1. Frequency
Start by adding one tempo run per week to your routine. This allows your body to adapt to the sustained effort without overtraining. More advanced runners may include two tempo runs every three weeks during peak training phases.
2. Duration and Distance
- Beginners: Start with 10–20 minutes at tempo pace or split it into intervals (e.g., 3 x 5 minutes at tempo pace with short recovery jogs).
- Intermediate Runners: Aim for 4–6 miles at tempo pace, roughly your 15K to half-marathon race effort.
- Marathon Runners: Gradually build up to 8–10 miles at tempo pace or finish a long run with 3–5 miles at tempo effort to simulate race fatigue.
3. Weekly Placement
Schedule your tempo run midweek—usually two or three days after your long run—to ensure proper recovery. Avoid doing it right before speed or interval sessions to prevent fatigue.
4. Progression
As your fitness improves, slowly extend the tempo portion or shorten your recovery intervals. The goal is to handle longer efforts at a consistent pace without increasing overall intensity.
5. Consistency Over Speed
Tempo runs are about maintaining rhythm and control, not racing. Focus on effort and pacing rather than trying to hit a specific time every session.
Adding tempo runs strategically to your training plan helps you build strength, improve race-day performance, and develop the stamina to sustain faster paces over longer distances.
Benefits of Tempo Running
Tempo runs are one of the most effective workouts for improving overall running performance. By consistently training at a “comfortably hard” pace, you teach your body to handle higher levels of exertion more efficiently. Here are some of the key benefits:
1. Improves Lactate Threshold
Tempo running increases your body’s ability to clear and reuse lactate, a byproduct of intense exercise. This raises your lactate threshold, meaning you can sustain faster paces for longer before fatigue sets in. It’s one of the main reasons tempo runs are essential for endurance athletes.
2. Builds Cardiovascular Strength
Running at a steady, challenging effort improves heart and lung efficiency. Over time, your body becomes better at delivering oxygen to working muscles, helping you maintain higher intensity without feeling drained.
3. Enhances Endurance and Stamina
Tempo runs bridge the gap between easy runs and high-intensity workouts. Regular sessions train your muscles and aerobic system to perform well over extended distances, making long runs feel more manageable.
4. Boosts Race Performance
By training near your threshold pace, tempo runs prepare you to hold your race pace with greater comfort and confidence. This directly translates into faster race times and improved pacing strategy.
5. Strengthens Mental Toughness
Sustaining a demanding pace for 20–40 minutes requires focus and discipline. This mental conditioning helps runners stay composed and resilient during races or tough training sessions.
Tempo Run Workouts by Level
Whether you’re new to running or training for your next marathon, tempo workouts can be adapted to suit your fitness level. Each workout helps you build endurance, improve pacing, and strengthen your aerobic threshold. Always start with a 5–10 minute warm-up of easy jogging and dynamic stretches, and finish with a cool-down and light stretching to recover properly.
1. Beginner: Cruise Intervals
Perfect for those new to tempo training, cruise intervals break the workout into smaller, manageable segments. This helps you get used to the “comfortably hard” pace without feeling overwhelmed.
Workout Example:
- Warm-up: 10 minutes easy jog
- 3 x 5 minutes at tempo pace
- 1-minute jog or walk recovery between each interval
- Cool down: 5–10 minutes easy jog
Goal: Build stamina while maintaining control and preventing burnout.
2. Intermediate: The Classic Tempo Run
This steady, continuous workout helps you develop rhythm, consistency, and mental focus. It’s a staple for improving race performance and endurance.
Workout Example:
- Warm-up: 10 minutes easy jog
- 20–25 minutes at tempo pace (85–90% of HRmax)
- Cool down: 10 minutes easy jog
Goal: Strengthen aerobic capacity and improve your ability to sustain faster paces for longer periods.
3. Advanced: Marathon Tempo Session
Ideal for experienced runners preparing for long-distance events, this workout simulates late-race fatigue while training your body to maintain pace under stress.
Workout Example:
- Warm-up: 10 minutes easy jog
- 20 minutes at tempo pace
- 20 minutes easy jog
- 20 minutes at tempo pace
- Cool down: 10 minutes easy jog
Goal: Boost endurance, pacing control, and race-day efficiency—key for marathon performance.
Common Mistakes to Avoid in Tempo Running
While tempo runs are one of the most effective workouts for improving speed and endurance, doing them incorrectly can lead to burnout, injuries, or lack of progress. Here are some common mistakes runners often make — and how you can avoid them:
1. Running Too Fast: One of the biggest mistakes is treating a tempo run like a race. Running too fast defeats the purpose of controlled effort and can lead to early fatigue. Remember — your tempo pace should feel “comfortably hard,” not all-out. You should be able to maintain it for 20–40 minutes without completely exhausting yourself.
2. Skipping the Warm-Up and Cool-Down: Jumping straight into a tempo pace without warming up stresses your muscles and joints. Always begin with 10–15 minutes of easy jogging and mobility drills. Likewise, end with a slow jog and gentle stretches to promote recovery and reduce muscle soreness.
3. Ignoring Your Effort Level: Many runners rely too much on pace and ignore how their body feels. Factors like heat, fatigue, and terrain can affect your speed. Instead of fixating on exact numbers, focus on effort — aim for about 80–90% of your maximum effort, or a level where you can speak short phrases but not hold a full conversation.
4. Doing Tempo Runs Too Often: Tempo runs are intense and require recovery. Doing them more than once or twice a week can lead to overtraining or injury. Balance your schedule with easy runs, long runs, and rest days to allow your body to adapt and grow stronger.
5. Skipping Recovery and Nutrition: Your body improves during recovery, not just during training. Skipping post-run nutrition or rest can slow your progress and increase fatigue. Refuel with a mix of carbs and protein within 30–60 minutes after your tempo session to aid muscle repair and energy restoration.
Pro Tips for Successful Tempo Runs
Tempo runs are all about finding that sweet spot between speed and endurance — but mastering them takes strategy and consistency. Here are some expert tips to help you get the most out of every session and maximize your performance:
1. Focus on Effort, Not Just Pace: Don’t stress over exact numbers on your watch. Terrain, weather, and fatigue can all affect pace. Instead, run by feel — aim for an effort that feels “comfortably hard,” around 7–8 out of 10 on your effort scale, or the pace you could maintain for about an hour-long race.
2. Warm Up Properly: A good warm-up prepares your muscles and heart for the sustained effort ahead. Spend at least 10–15 minutes jogging lightly, followed by dynamic drills like high knees, leg swings, and strides to activate key running muscles.
3. Prioritize Consistency Over Intensity: It’s better to do consistent tempo runs at the right intensity than to push too hard once in a while. Gradual progression is key — increase your tempo duration or distance slowly each week to build endurance safely.
4. Use Cruise Intervals for Variety: If continuous tempo running feels mentally tough, break it up into intervals. Try “cruise intervals” — for example, 3 x 10 minutes at tempo pace with 60 seconds of easy jogging between efforts. You’ll get the same aerobic benefits with less mental fatigue.
5. Stay Hydrated and Fuel Smart: Hydration plays a major role in maintaining effort levels. Drink water before your run, and if it’s a long session (over 45 minutes), consider taking small sips during the workout. Eat a light, carb-rich snack an hour before to ensure steady energy levels.
6. Cool Down and Recover: Finish every tempo run with an easy 5–10 minute jog and light stretching. Post-run recovery — including proper nutrition, hydration, and rest — helps your body adapt, rebuild, and perform better in the next session.
7. Listen to Your Body: Pay attention to signs of fatigue or discomfort. Tempo runs should challenge you, but not push you to exhaustion. If you’re feeling overly tired, it’s okay to adjust the pace or cut the session short — recovery days are part of smart training.
Tempo Running FAQs
1. How often should I do tempo runs?
For most runners, one tempo run per week is ideal. This frequency allows your body to adapt and recover while still reaping the endurance and speed benefits. If you’re training for longer races like a half or full marathon, you can gradually increase to one tempo session every 5–6 days. Just be sure to balance it with easy runs and rest days to avoid overtraining.
2. Can I do tempo runs on a treadmill?
Absolutely! Tempo runs work just as well on a treadmill — and it’s a great option when outdoor conditions aren’t ideal. Set your treadmill to a 1% incline to better simulate outdoor terrain and maintain a steady pace. The treadmill’s controlled environment helps you focus purely on effort and consistency without worrying about hills or wind.
3. What should I eat before a tempo run?
Fuel your body with easily digestible carbohydrates about 60–90 minutes before your run. Examples include a banana with peanut butter, oatmeal with honey, or a small energy bar. Avoid heavy, fatty, or high-fiber foods that might cause discomfort during the workout. If you’re doing a morning tempo run, a light snack or sports drink can also work well for quick energy.
4. How do I track or maintain my tempo pace?
You can maintain your tempo pace using a running watch, heart rate monitor, or effort-based tracking. Aim for about 80–90% of your maximum heart rate or a pace that feels “comfortably hard” — fast enough that you can say short phrases but not hold a full conversation. If you notice your pace dropping, it’s okay to ease off slightly and regain rhythm rather than pushing too hard early.
5. Are tempo runs more beneficial for certain race distances?
Tempo runs are valuable for all race distances, but they’re especially beneficial for 10K to marathon training. They build your lactate threshold — the key to maintaining faster speeds for longer durations. For sprinters or short-distance runners, tempo runs still play a role by enhancing aerobic efficiency and recovery between high-intensity efforts.
Conclusion
Tempo runs are one of the most effective workouts for improving running endurance, stamina, and overall performance. By training at a “comfortably hard” pace, you help your body adapt to sustained effort, boost your lactate threshold, and prepare both your muscles and mind for faster, more efficient running.
Whether you’re chasing a new 5K PR or gearing up for a marathon, tempo runs should be a consistent part of your training plan. Start gradually — short intervals or brief tempo efforts — and build up as your fitness improves. Over time, you’ll notice stronger finishes, better pacing control, and increased confidence during races.
Train smart, stay consistent, and let tempo runs elevate your game.