WHAT THE HELL IS A TEMPO RUN?
Published: 31/03/2026
If you've been running for a while and feel like you've hit a plateau, a tempo run could be exactly what your training is missing. It's one of the most effective tools for building speed and endurance – and once you understand how it works, it's surprisingly simple to add into your weekly routine. In this guide, we'll break down what a tempo run actually is, how it differs from other types of runs, the benefits it brings, and how to structure one whatever your current level.
A tempo run is often described as 'comfortably hard' – you're working at a challenging pace, but not so hard that you need to keep stopping. You're putting in real effort, just not enough to be gasping for breath.
Think of it as faster than your easy jog, but slower than a threshold run (to learn more about that, check out our guide on different run types here).
What Pace Should I Be Running?
Ideally, your pace will sit at a seven to eight RPE – Rate of Perceived Exertion – which is a subjective rating of how much effort you're putting in (for more on RPE, check out this guide).
Pacing looks different for everyone, but a good rule of thumb is to aim slightly slower than your 10-mile race pace. If you're brand new to running, it's worth building up your base fitness first – being able to run comfortably for 20 or more minutes is a solid benchmark before introducing tempo runs.
A tempo run is all about maintaining a consistent pace for a sustained period, so patience and consistency matter more than speed. If you need help finding your target pace, online calculators can use your recent race data to give you a tailored figure.
THE DIFFERENCE BETWEEN TEMPO, INTERVAL, THRESHOLD AND EASY RUNS
With so many types of runs out there, here's a quick breakdown of how tempo fits in:
- Interval: Short bursts of high-intensity running, followed by slower recovery periods
- Threshold: Similar to tempo runs, but at faster speeds for longer – requiring strong mental discipline
- Easy: Low-intensity running that makes up the bulk of most weekly training plans; you should be able to hold a full conversation throughout
WHAT ARE THE BENEFITS OF TEMPO RUNNING?
Tempo runs help train your body to remove lactic acid more efficiently – known as improving your lactate threshold – which means you can sustain effort for longer. This is particularly valuable on race day or during long-distance runs.
Beyond the physical gains, tempo runs are great for building mental confidence. Learning to push yourself without stopping is brilliant preparation for any race. And more broadly, varying your training with different run types helps protect against overuse injuries and keeps things from getting stale.
HOW TO DO A TEMPO RUN
A well-structured tempo run has three parts:
- Warm-up (10–15 minutes): Start with an easy jog to raise your heart rate gradually. Add a few gentle strides towards the end to ease into your tempo pace.
- Tempo segment: The main effort – running at your 'comfortably hard' pace for a sustained period (see duration guidance below).
- Cool-down (10–15 minutes): Drop back to an easy jog, then finish with some light stretching to support recovery.
Now, how do you set your effort and pace? Well, there are a few ways to dial in your tempo pace:
- RPE: Aim for seven to eight out of ten – hard, but controlled
- The talk test: You should be able to manage a few words, but not a full conversation
- Heart rate: Roughly 80–90% of your maximum heart rate
- Race time calculators: Online tools use your recent race results to calculate a precise target pace
- How long should a tempo run last?
- Beginners: 10–15 minutes at tempo pace, with warm-up and cool-down on either side
- Intermediate: 20–30 minutes at tempo pace
- Advanced: 40–60 minutes, or using one of the structured formats below
What does a sample session looks like?
• Classic steady tempo: A straightforward warm-up, sustained effort, cool-down – ideal for building consistency
• Cruise intervals: Break the tempo segment into shorter chunks (e.g. 3 x 10 minutes) with brief recovery jogs in between – useful when building up to longer sessions
• Progressive tempo (advanced): Start just below tempo pace and increase gradually throughout – well-suited to experienced runners targeting long-distance events
ADAPTING YOUR TEMPO RUN TO YOUR RUNNING LEVEL
As with most training, the key is to match the session to your current ability. Beginners should get comfortable running shorter distances first – interval runs can be a great stepping stone, helping to develop the stamina needed for tempo efforts before diving in.
As your fitness builds, gradually increasing your distance and nudging your pace will keep the challenge appropriate at every stage.
Aim for one tempo run per week, or two if you're more experienced. As for where – a treadmill offers a controlled environment free from wind and weather, while running outdoors can better replicate race conditions and offer a welcome change of scenery. Blending both tends to work well for most runners.
ADDING TEMPO RUNNING TO YOUR REGULAR ROUTINE
Tempo running is one of the most effective additions you can make to a training plan, whether you're targeting a PB or building towards race day. With a clear structure and the right pacing, it slots naturally into a weekly routine – and the results speak for themselves.
