Pick Up the Pace: Training with Tempo Runs

This might be one of the most difficult questions to answer in the running world. There are many different theories on how to define a tempo run, and how fast and long it should be. The best answer I have heard is this: it is a run that is "comfortably hard." In other words, it should be harder than a regular easy run or jog, but easier than a race where you are pushing yourself to the limit. Tempo runs generally last 20 to 40 minutes, depending on what kind of training you are doing. If you're not doing much mileage, or you're training for shorter races such as 5ks, aim for the 20 minute tempo. If you're doing higher volume (say, 50 miles a week or more), and/or training for longer races such as 10ks or half marathons, shoot for closer to 40 minutes.

What does a tempo run achieve?

Tempo runs increase your lactate threshold. Without getting too scientific, your lactate threshold is the point at which your body begins to produce energy anaerobically-in other words, without oxygen. However, a byproduct of this process is lactate, which begins to accumulate in the blood (along with hydrogen ions) and fatigue the muscles. If you increase your lactate threshold, you will be simply be able to maintain a faster pace over a period of time without this lactate beginning to produce and wear you down.

How should I do a tempo run?

Although a tempo run shouldn't feel as hard as an interval workout, it is for training purposes considered a "hard" workout (at least until you are quite experienced). As such, before you attempt a tempo run you should warm up 10 to 15 minutes, and also stretch if you prefer. You should also do tempo runs after an "easy day," and take an easy day after your tempo as well, in order to recover.

Though there are different approaches to tempo runs, I find the best results when doing them on a flat, measurable surface, such as a track or trail. This makes it easy to monitor your pace, which is important to do during a tempo run. You should aim to start the tempo run a little faster than your "easy" pace (the pace of an ordinary aerobic run), and gradually increase the speed, running each mile slightly faster than the last. This is referred to in the running world as "negative splits." When you do this, it means you are doing the tempo run properly, not going out too fast and dying. Or, in other words, you are not exceeding your lactate threshold, but rather staying right around it. This produces the best training results.

After a properly done tempo, you should feel fairly fatigued by the end. However, you should also feel as though you could have continued on without much trouble. You should also be able to do a short cool down quite easily. The total length of the workout then, including warm-up and cool down, should be approximately 4-8 miles.

How often should I do a tempo run?

Tempo runs are a great way to improve fitness, especially if you're a beginner. You can do them up to twice per week, with an interval session as your third "hard" workout if desired. Everybody responds differently to different training, but I suspect that many beginning runners would benefit more from tempo runs than from hard intervals. You should experiment to see which combination of workouts produces the best results for you. From what I have noticed, tempo runs are especially beneficial for those who already have a decent amount of speed over short distances (perhaps from participating in other activities) but struggle to maintain that speed over a longer distance.

Unlike interval workouts and even fartlek, tempo runs may not seem like "speedwork," but they do train a vital component of your physiological systems, and doing them correctly and often can help you improve vastly as a runner.