What Is A Tempo Run? And What Are The Benefits?

Have you ever tried tempo running? This type of training is very popular with all kinds of distance runners, and can help improve your speed, endurance and race times.

So, what is tempo running, how do you perform a tempo run, and what are the benefits?

What is tempo running?

Tempo running is a kind of endurance training that is intended to improve your running efficiency. As a rule of thumb, a tempo run is slightly slower than your race pace. When you build tempo running sessions into your training programme, it will, over time, make your running faster and more efficient.

Tempo runs, which are sometimes known as threshold runs, are often described as ‘comfortably hard’. They push you to run at a relatively high speed for a long distance, but without completely wearing yourself out. The more you do tempo runs, the more efficient your body will become.

How do you perform a tempo run?

There are a few ways to do tempo runs – here are two of the most common approaches:

Standard tempo running

• To begin with, run for 10 minutes at an easy pace.
• Next, spend 20 minutes running at your tempo running rate.
• Finally, finish off with another 10 minutes of slower jogging.

Interval tempo running

• Jog lightly for a few minutes
• Run for one mile at your tempo running speed
• Slow down to a light jog for one minute
• Repeat this process five times

How do you perform a tempo run – additional pointers

If you are new to tempo running, the following pointers will help you get the most out of your training:

• You need a decent level of fitness before attempting tempo runs – this is a tough form of training. If you haven't been running for a while or are new to running, try to build up your base level first.
• Make sure you perform some dynamic warmups before you start tempo running.
• It is also a good idea to run at a light pace for a couple of miles to get loosened up.
• Make sure you know your target speed per mile/kilometre - see the section below about how to pace a tempo run.
• If you’re preparing for a marathon, aim to do about one tempo run per week as part of your training plan - this will allow you to benefit from the exercise, but give you enough time to rest.
• You might find it easier to do your tempo runs on a treadmill or a running track – this makes it easier to maintain your target speed. Running speed: Why compression clothing can boost performance

How to pace a tempo run

If you want to start doing tempo runs, figuring out the right pace to run at is key. There are different ways of doing this, from the simple to the complex. Here’s how to pace a tempo run.

How it feels

This is the most ‘rough and ready’ way to pace tempo runs. Basically, the pace should feel like it’s about 60%-80% of your maximum effort. It can take a little experimenting to figure out exactly where this is. You’re aiming for it to feel hard, but not to be out of breath.

Your race time

A good rule of thumb for tempo running speed is that it should be about 20 to 30 seconds slower than your race speed. Say you run one kilometre every three minutes in a race. When you’re tempo running, you should aim to run at about three minutes and 20 seconds per kilometre.

This speed will vary depending on the kind of race you’re training for. Most runners’ race times for a 10k will be faster than for a marathon – so adjust your tempo runs accordingly.

Max heart rate

Probably the most accurate way to pace tempo running is through reference to your maximum heart rate. Essentially, you would use a smartwatch that can track your heart rate. You should be aiming for between 85% and 90% of your maximum.

Use ASICS Runkeeper to track race times and heart rate

What are the benefits of tempo running?

Here are four key benefits of tempo running:

1. Improves lactate clearance

When you run at a high speed, your body produces lactate – which causes a burning sensation in your muscles and forces you to stop. Your body has a ‘lactate threshold’ – beyond which it cannot clear enough lactate from your muscles.

By doing tempo runs, you should be running at just below your lactate threshold. The more that you run at this speed, the more efficient your body will get at clearing lactate. This in turn will enable you to run faster for longer. Studies have shown that this kind of high speed training improves capacity.

2. Improves running economy

Several studies have shown that when people build tempo running into their training routines, they improve their running economy (how efficiently you use energy).

For example, one study in Denmark compared running economy between three groups who’d followed different plans. The tempo runners were able to run for the longest at the highest speed.

3. Psychological benefits

Tempo running is hard - and this is what makes it so good for race training. Long distance competitions take a lot of grit, determination and mental toughness. By doing tempo runs, you prepare yourself mentally for this challenge.

4. Top athletes do it

Tempo running is a key part of the training programmes of many top athletes. What is more, a study comparing Spanish and Kenyan athletes found that the Kenyan runners do much more tempo runs - which perhaps partly explains that country's dominance in long distance running.

Ready to go tempo running?

By building tempo runs into your race training plan, you can expect to see significant improvements in your speed, endurance and efficiency.

ASICS running shoes for men and women can help with your tempo running. Our lightweight, supportive and responsive footwear lets you focus on your running – so you needn’t worry about rubbing, discomfort or weight on your feet. Browse ASICS running shoes today.