What Is a Tempo Run?
A tempo run — sometimes called a lactate threshold run or comfortably hard run — is a sustained effort at a pace that's challenging but maintainable. It sits in the zone between your easy aerobic pace and your all-out race effort. Done right, tempo runs are one of the most valuable tools in a marathon runner's training arsenal.
Physiologically, tempo runs train your body to clear lactate more efficiently, which means you can sustain a faster pace for longer before fatigue sets in. For marathon runners, this directly translates to a higher threshold pace — and a faster finish time.
How to Find Your Tempo Pace
Your tempo pace should feel comfortably hard. A useful rule of thumb:
- You can speak in short sentences, but not hold a full conversation
- It's roughly 20–30 seconds per mile slower than your 10K race pace
- On a perceived effort scale of 1–10, it sits around a 7–8
- If you use a heart rate monitor, tempo pace typically falls around 80–90% of your maximum heart rate
Example Paces by Ability
| Marathon Goal Time | Approximate Tempo Pace (per mile) |
|---|---|
| 3:00 | 6:30–6:45/mile |
| 3:30 | 7:30–7:45/mile |
| 4:00 | 8:30–8:45/mile |
| 4:30 | 9:30–9:45/mile |
| 5:00 | 10:30–10:45/mile |
These are guidelines only — individual fitness levels vary. Adjust based on how the effort feels.
Types of Tempo Workouts
1. Classic Tempo Run
A continuous run at tempo pace, typically 20–40 minutes. This is the foundational tempo workout. Example: warm up 10 mins easy, run 25 mins at tempo, cool down 10 mins easy.
2. Tempo Intervals (Cruise Intervals)
Instead of one continuous block, you break the tempo effort into shorter segments with brief rest. Example: 4 × 10 minutes at tempo with 2 minutes easy jogging recovery. This is more approachable for beginners and allows you to accumulate more tempo mileage per session.
3. Marathon Pace Segments in Long Runs
A more advanced technique: embedding marathon-pace miles within your long run. For example, after 10 easy miles, run the next 6–8 miles at goal marathon pace. This teaches your body to run at race pace on tired legs — exactly what race day demands.
How Often Should You Do Tempo Runs?
For most marathon runners, one tempo session per week is sufficient. Too many tempo runs can lead to cumulative fatigue that compromises your other key sessions (long runs and interval work). Structure your week so tempo falls at least two days away from your long run.
Common Tempo Run Mistakes
- Going too fast: Tempo is not a race. If you're gasping, you've gone too hard. Slow down.
- Skipping the warm-up: Always ease in with at least 10 minutes of easy running before hitting tempo pace — it reduces injury risk and prepares your cardiovascular system.
- Inconsistent pace: Try to hold a steady, even effort throughout. Avoid surging and slowing.
- Doing tempo too often: Quality over quantity. One well-executed tempo session beats three sloppy ones.
Incorporating Tempo Runs Into Your Marathon Plan
A typical 16-week marathon plan might include tempo work as follows:
- Weeks 1–4: 20–25 minute continuous tempo runs to build the habit
- Weeks 5–10: Extend to 30–40 minutes or switch to cruise intervals for volume
- Weeks 11–14: Introduce marathon-pace segments within long runs
- Weeks 15–16: Taper — reduce tempo volume significantly, maintain sharpness with one short session
Tempo runs are uncomfortable by design — that's what makes them so effective. Embrace the discomfort, nail the pace, and watch your marathon time drop.