Fitness
Tempo Run Training
Tempo run training is sustained comfortably hard running to raise lactate threshold pace. One weekly tempo plus easy volume suits many endurance plans.
Tempo run training is sustained running at roughly lactate threshold pace—comfortably hard for twenty to forty minutes— to raise the speed you can hold before fatigue spikes. It differs from easy runs and from VO2 intervals; the burn is steady, not spiky.
One weekly tempo plus easy volume suits many recreational marathon builds. Fuel and sleep matter as much as pace charts.
Common questions
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How fast should a tempo run be?
Aim for roughly the pace you could hold for one hour in a race—often between 10K and half-marathon effort for many runners. Use heart rate or RPE if terrain or heat skews pace.
Related terms
Put Tempo Run Training into practice
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