For runners aiming to boost their performance, Tempo running is considered one of the best workouts. However, for an effective tempo run, you must maintain a steady yet hard pace.This technique allows runners to push their limits without overexerting themselves.
If done correctly and consistently, both stamina and efficiency improve significantly. The method enables your body to manage its lactic acid levels better, which means you can run for a long time without fatiguing. As a result, tempo runs can significantly improve your race outcomes.
To learn more about the benefits, sample workouts, and tips for successful tempo training, read below.
Part 1: What Is Tempo Running?
For many runners, tempo running, also referred to as threshold running, is one of the core workouts in their training regimens. A tempo run consists of running at a "comfortably hard" intensity. It must be challenging enough to raise your heart rate within a sustained period of 20 to 40 minutes without needing to pause.
More specifically, tempo runs are executed at the lactate threshold. A certain level of intensity where lactic acid is produced in your muscles, more than your body can get rid of. Training at this pace enhances your body's ability to manage fatigue. This can contribute to a better performance on the race day.
Part 2: Benefits of Tempo Running
Tempo runs aren't challenging workouts. They are essential science-backed tools for runners that can be incorporated into their performance training routine. Incorporating them into your routine can lead to significant improvement. Here are some key advantages that tempo runs provide:
1. Improved Lactate Threshold
Tempo running allows your body to withstand and recycle lactate levels better. When lactate levels don’t accumulate at the same rate, your body can prevent fatigue. As a result, you can sustain a challenging pace for longer stretches. Over time, you have better control over your runs, allowing you to perform consistently.
2. Increased Aerobic Capacity
Another benefit of temp running is that it focuses on your cardiovascular system, forcing it to adapt. Thus, enhancing VO₂max and improving oxygen delivery to the muscles. So, when you feel fatigued, this improvement helps you recover quickly. Over time, it increases both stamina and endurance, allowing you to run even farther.
3. Enhanced Mental Toughness
It's not just a physical feat, but also a mental one, to maintain a hard and steady pace. Tempo runs teach you how to maintain focus amid discomfort, building mental fortitude for race day. Learning to ignore the urge to slow down is what fortifies the mind.
4. Race-Day Simulation
Since the pace and pressure of tempo runs are similar to real races, they are effective in preparation. Tempo runs train your body for sustained effort and pacing. This allows you to handle fatigue while retaining control. This makes race day seem easier and more familiar.
Part 3: How to Find Your Tempo Pace
Determining your tempo pace is one of the most asked questions among runners. "How do I determine if I am running at tempo intensity?" Ideally, the goal is to stay just below your lactate threshold. Below are four tempo zone-finding methods that have been tested.
1. Pace Method
Depending on your recent 10K race time, your tempo pace should be around 10–20 seconds per kilometre slower. It appears to be tough and requires sustained effort. However, it is manageable. This method is most effective for runners who track their time and distance.
2. Heart Rate Method
This method suggests that you run at 85-90% of your maximum heart rate zone. This can be easily calculated using a formula, where you subtract 220 from your age as a rough estimate.
A heart rate monitor like the Suunto Smart Heart Rate Belt allows accurate tracking with all-day comfort. The best part is that it works with sports tracker apps as well. Use heart rate monitoring to stay within a scientifically guided effort range.
3. Perceived Exertion Method
This method doesn't involve any technology. It requires you to trust your body and its feelings simply. At tempo, exertion should feel like a 7 - 8 out of 10, which means working hard but controlled enough to be able to breathe.
4. Using a Suunto Run Sports Watch
For data-driven training, the Suunto Run Sports Watch is an excellent option for the tempo run. Here are the reasons.
- Real-time pace tracking keeps you in the tempo zone.
- For precise heart rate monitoring, wrist heart rate measurement is integrated.
- Pace and Location data are highly accurate due to dual-band GPS
- Up to 12 days battery life, 20 hours in training
- Run-specific tools like interval workouts and Ghost Runner
While training for a marathon or simply wanting to improve your aerobic threshold, all tempo run workouts are optimised with the Suunto Run sports watch.
Part 4. 3 Tempo Running Workouts You Can Try
Incorporating tempo workouts into your training regimen enhances aerobic fitness and running speed. These workouts promote discipline in pacing and bolster focus. They are beneficial to all types of runners, whether seasoned veterans or just starting out. Below are three workouts that feature tempo runs.
1. Classic Tempo Run
- Warm up: 10 to 15 minutes of light jogging
- Main Set: 20-30 minutes at tempo pace
- Cool down: 10 minutes of easy jogging
Best suited for runners preparing for 10K or half-marathon races.
2. Tempo Intervals
- Warm Up: 15 minutes of easy running, focusing on aerobic pace
- Main Set: 4 sets of 10 minutes at tempo pace, with 2 minutes of easy jogging between the sets
- Cool down: 10 minutes of jogging
Ideal for improving the lactate threshold without overexertion.
3. Progressive Tempo Run
- Warm Up: 10 minutes of light jogging
- Main Set: Begin at marathon pace, then increase speed every 10 minutes up to your designated tempo pace
- Cool down: 10 minutes of jogging at a leisurely pace.
Ideal for promoting effective pacing and building strength for sustained efforts.
Part 5: Tips for Successful Tempo Training
Maximise the effectiveness of your tempo run workouts with a solid structure. A well-ordered approach enables more innovative training rather than added effort. Follow these insights to aid consistency, safety, and progress. Your consistent effort will enhance your running performance.
Tip 1. Warm Up Thoroughly
Meditate to stabilise your state of mind. A tempo run should not be started without preparatory measures. Consider easing into a tempo run after a 10-15 minute warm-up of easy jogging. Incorporate dynamic stretching to activate key muscle groups. The proper warm-up helps prevent injuries while enhancing your performance.
Tip 2. Use a Reliable Watch
Accurate tracking of your pace and heart rate is essential. Watches like the Suunto Run will keep your data in check. While jogging, ensure you stay within your tempo zone and receive real-time performance feedback. Post-run stats aid in assessing and adjusting goals for better progress.
Tip 3. Don't Race Your Tempo Runs
The goal here is not to achieve maximum effort, but rather to maintain a sustained effort. A tempo run should feel strong but controlled. Measuring in any other way results in a threshold mistake. Reserve your inner beast for race or interval days.
Tip 4. Consistency Over Intensity
You should focus on pacing rather than pushing yourself to your maximum limit. Maintaining a steady pace throughout the run works wonders. Avoid any surges, as these, especially during the beginning, will tire you out too early. A strong and steady effort delivers results.
Tip 5. Schedule Recovery
Recovery, much like working out, requires structure and attention. After tempo runs, implement light running days or total rest days. This enhances muscle repair and fortifies further growth. Recovery leads to improvement without risking injury or fatigue.
Conclusion
Recognising the tempo run meaning and applying the tempo run workout correctly can significantly enhance your running performance. Regardless of your level of experience, whether you're a beginner looking to build endurance or an advanced-level racer aiming to set a personal record, tempo runs form an essential part of your training regimen.
When used in conjunction with the right training tools, such as a Suunto Run Sports Watch, you can achieve optimal results by monitoring pacing, heart rate, and perceived effort. This allows you to reach new endurance and efficiency milestones, be it on the road or the trail.
