How do I run a Tempo Run?

The dreaded tempo run. For those that know what it is they see Tempo on their 12 week half marathon plan and their heart already starts to jump. But for those that don’t, when they download a beginner marathon training plan they see the word Tempo and have no idea what it means. This blog will hopefully demystify the Tempo run for you and give you some tips on how to run it. 

What is a Tempo Run?

A tempo run is running at a pace that is comfortably hard (Helming, 2021; GTN, 2021) . Essentially, it is the maximum pace that you can sustain for an hour. Definitely not an all out sprint. 

It is a staple session in every runner’s week as it is incredibly beneficial to all types of runners, from couch to 5k graduate runners to Marathon Runners.

We should aim to run at or just under our lactate threshold throughout the entire run. Lactate threshold is the maximum pace that we can run and we can maintain while still clearing lactic acid from our muscles and blood stream (GTN, 2021).

When going above this lactic threshold our body will become overwhelmed and this will not provide us with the benefits we are trying to achieve.

Why is a Tempo Run Important?

Tempo runs are important for all kinds of runners. Tempo runs’ list of benefits include: improving cardio, becoming faster, being better at clearing lactate and improving your mental toughness (Jesner, 2022). Tempo runs will help you increase your endurance and stamina, so you can improve your ability to sustain a harder race pace for a longer amount of time (Norris, 2022; Jesner, 2022). Which is an important factor when aiming for a goal time for your next race. 

Tempo runs are tough both physically and mentally which is why many people would advise to do max one of these a week (GTN, 2022; Helming, 2021). More experienced distance runners could add a second tempo session in a weekly training plan but it is not necessary to see improvements in your speed and efficiency (Helming, 2021)

How should I run the Easy sections of a Tempo?

During the easy part of your tempo running session, you should jog. Keep those feet ticking over but we want your heart rate to come down and ready for your next tempo pace set. Rejean Chiasson says go at a pace which is easy jogging for you (Francis, 2018)

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How should I run the Tempo section of a Tempo run?

The tempo/ faster part of your tempo runs should be at your lactate threshold pace or just below. Better to be under than just a little bit over! 

So what is our lactic threshold or our tempo pace? 

Simply put it is around a 7-8 out of 10 on your effort scale (GTN, 2021). Another way of working this out is around 85% – 90% of your maximum heart rate. It is a pace which has been described by many as comfortably hard (Helming, 2021). 

Omnicalculator.com will allow you to work out this pace for you. If you are using Coopah, every pace is already worked out for you. 

Another option to work this out is by running maximum effort for 60minutes straight and this pace will be your tempo pace. If 60 minutes max out is not for you right now, you can also do a 30 minute effort. Your average for this 30 min will be your new tempo pace. This pace will reflect what pace you might do if you were to give it your all for 60 minutes in race conditions.

A more exact and expensive method would be to go and get a lactate threshold test at a Sport Science Laboratory.

How a tempo fits into a beginner marathon training plan

Once you know your tempo pace or doing it 7-8/10 and are heading out for your first tempo run, you can start by gradually getting used to the pace and then increasing the amount of time in your tempo pace. Why not try these 4 sessions that Global Triathlon Network have created? 

Session 1

4X 4mins at tempo with 1min 30 – 2mins recovery jog between each

Session 2

6mins at tempo with 1min 30 – 2mins recovery jog between each

Session 3

6mins at tempo with 1min recovery jog between each

Session 4

10mins at tempo with 1min – 1min 30 recovery jog between each

Once you are finding you are able to keep that pace for 10 mins at a time, you can start adding a few sessions doing a full block of tempo pace per session, for example 15-20min at tempo pace with a warm up and cool down on either side (Francis, 2018). Never do more than 40 minutes at tempo pace in total, otherwise it does not provide us with the same benefits.

Download the Coopah App today and access a training plan specific with tempo runs included! 

The Coopah app is supported on both Android and iOS devices.

You can download the Coopah app for Android devices from the Google Play Store. Users of iOS devices can find it in the App Store.

 

References

 

Francis, A., 2019. Tempo runs: how fast and how long. Canadian Running [online]. Available at: https://runningmagazine.ca/sections/training/tempo-runs-how-fast-and-how-long/ [Accessed 7th June 2022]

Helming, N. 2021. Tempo Run: What it is and why is it worth doing?. The Run Experience [online]. Available at: https://therunexperience.com/what-is-a-tempo-run/ [Accessed 1st June 2022]

Global Triathlon Network (GTN), 2021. How to do a Tempo Run | What is tempo running and how should I do it? Youtube [online]. Available at: https://youtu.be/k5vqiyry2z8 [Accessed 1st June 2022]

Jesner, L., 2022. Tempo Running: What is it and why it’s Beneficial. Very Well Fit. [online] Available at: https://www.verywellfit.com/what-is-a-tempo-run-2911659#:~:text=Tempo%20running [Accessed 1st June 2022]

Norris, L., 2022. Your Weekly Running Workout: Tempo Run Workout To Get 5K Ready. Runkeeper [online]. Available at: https://runkeeper.com/cms/training/your-weekly-running-workout-get-5k-ready-with-tempo-surges/ [Accessed 1st June 2022]