{"id":610921,"date":"2026-09-25T02:10:45","date_gmt":"2026-09-25T02:10:45","guid":{"rendered":"https:\/\/www.newsbeep.com\/nz\/610921\/"},"modified":"2026-09-25T02:10:45","modified_gmt":"2026-09-25T02:10:45","slug":"tempo-runs-explained-how-they-help-you-run-faster-and-when-to-do-them","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/nz\/610921\/","title":{"rendered":"Tempo runs explained: How they help you run faster and when to do them"},"content":{"rendered":"

Whether you’re training for your first race<\/a> or you’re already a seasoned runner, chances are you’ve at least heard of tempo runs. They’re an important part of almost any running plan and can help improve both your pace and cardiovascular fitness.<\/p>\n

So, what exactly is a tempo run?<\/p>\n

‘A tempo run is a steady-state run lasting around 20 to 30 minutes that’s comfortably hard,’ explains Annick Lamar<\/a>, a USATF- and RRCA-certified running coach with New York Road Runners<\/a>. You may also hear them called threshold runs.<\/p>\n

‘It’s a pace that is manageable, but it is not fun,’ Lamar says. ‘It is comfortably hard.’ <\/p>\n

Meet the experts: Annick Lamar<\/a> is a USATF- and RRCA-certified running coach with New York Road Runners<\/a>. Lauren Wentz<\/a> is a USATF-and RRCA-certified running coach with Relentless Runners Training Club<\/a>. <\/p>\n

By the end of a tempo run you’ll probably feel pretty wiped out, but that doesn’t mean it isn’t doing your body good.
<\/p>\n

In fact, adding tempo runs to your routine can help improve your running pace over time, according to research published in the Journal of Strength and Conditioning Research<\/a>. The key is balance: tempo runs should complement, not replace, your easy runs. <\/p>\n

Ready to embrace the ‘comfortably hard’ zone? Here’s everything you need to know.<\/p>\n

Benefits of tempo runs<\/p>\n

Tempo runs don’t just make you faster \u2013 they also improve endurance, running economy and mental resilience.<\/p>\n

They improve your lactate threshold. Training at this intensity helps your body become more efficient at clearing lactate, delaying fatigue during longer efforts.They build endurance. You’ll become better at maintaining a quicker pace for longer.They improve running form. Holding good technique while working hard encourages a more efficient running style.They develop mental toughness. Tempo runs teach you to stay composed when you’re uncomfortable \u2013 a skill that pays dividends on race day. How to do a tempo runWarm up with an easy 10-minute jog, followed by dynamic stretches or a few strides.Run at tempo pace for 20-30 minutes. Aim for around 7\/10 on the Rate of Perceived Exertion (RPE) scale<\/a>. You should be working hard, breathing heavily, but still in control.Cool down with 10 minutes of easy jogging or walking before stretching and foam rolling. <\/p>\n

Most runners only need one tempo run a week. Lamar also recommends keeping tempo running to around 10% of your weekly mileage, and avoiding doing one immediately before or after another hard session such as a race or long run. <\/p>\n

3 tempo workouts to tryClassic tempo run<\/p>\n

After your warm-up, run continuously for 20 minutes at your tempo pace before cooling down.<\/p>\n

The aim isn’t to speed up or slow down \u2013 hold a steady effort throughout. <\/p>\n

Cruise intervals<\/p>\n

After warming up:<\/p>\n

Run 1 mile at tempo paceRecover with 1 minute of easy joggingRepeat four timesCool down<\/p>\n

Ideal if you find one continuous tempo run mentally challenging. <\/p>\n

Marathon tempo run<\/p>\n

If you’re marathon training, try inserting one-mile tempo efforts into a longer run.<\/p>\n

For example, during a 14-mile run, complete one mile at tempo pace at miles 6, 9 and 12 before returning to your normal long-run pace.<\/p>\n

This helps prepare you for the pace changes you’ll experience during a marathon. <\/p>\n

Don’t skip the cool-down<\/p>\n

Recovery is part of the workout.<\/p>\n

Finish with 10-15 minutes of easy jogging, then spend a few minutes stretching and foam rolling, paying particular attention to your hamstrings, quads, calves, back and feet. <\/p>\n

\"Headshot<\/p>\n

Madeline Howard is a writer, editor, and creative based in Brooklyn. Her work has been published in Esquire, Nylon, Cosmopolitan, and other publications. Amongst other things, she was formerly an editor at Women’s Health. Subscribe to her newsletter ‘hey howie’ at madelinehoward.substack.com.<\/p>\n