What is a Tempo Run?

A tempo run (also called threshold run or lactate threshold run) is a sustained effort at a "comfortably hard" pace—hard enough to challenge you, but sustainable for 20-40 minutes.

The Science Behind Tempo Runs

Your lactate threshold is the point at which lactate begins to accumulate in your blood faster than your body can clear it. Training at this intensity:

• Raises your lactate threshold
• Allows you to run faster before fatigue sets in
• Improves running economy
• Builds mental toughness

How to Find Your Tempo Pace

Sample Tempo Workout

Warm-up: 10-15 min easy jog
Main Set: 20-40 min at tempo pace
Cool-down: 10 min easy jog

Tempo Run Variations

1. Classic Tempo - Continuous run at threshold pace
2. Cruise Intervals - Break tempo into segments (e.g., 3 x 10 min)
3. Progression Tempo - Start moderate, finish at tempo pace
4. Tempo + Intervals - Tempo effort with faster surges

Tempo runs teach your body to clear lactate efficiently and your mind to embrace controlled discomfort.