Buzz
Have you laced up and stepped outside to join our running challenge yet? This April, we’re diving into various workouts runners use, showing that it’s not always about grinding through one long, exhausting run. As we move into the second week, let’s focus on my least favorite workout (but I promise it gets better!), the tempo run.
Here’s the deal with many traditional runners’ workouts: people often have differing views on what they exactly mean. Last week, when I mentioned strides, there was a debate in the comments about what a stride actually is, and whether we’re all referring to the same exercise or a few slightly varied versions. My suggestion: we're doing this for enjoyment, so don’t get bogged down in the nitty-gritty. If you're on a team with a coach who has a clear, specific idea about what constitutes a stride or what a tempo run should be...well, trust your coach. Duh.
So, what exactly is a tempo run? The concept is simple: you run for an extended period (say, 10 minutes or more, maybe even several miles) at a pace that’s challenging, but not unbearable. The key question is: how fast is that for you? Here are a few tips to guide you:
If you've raced a 10K before (that’s 6.2 miles, all out), use that pace as your reference. Think of it as your 10K pace. Since the fast segment of your tempo run is much shorter than the race itself, it won’t drain you like the race did. You’ll be running for one or two miles at this pace, not the entire 6.
For more seasoned runners, if you have an idea of how fast you could maintain an effort for an hour, but would collapse at the end, use that pace. (If you can finish a 10K race in about an hour, this should align with the pace mentioned above.)
If you haven’t raced a 10K but have completed another distance race (like a 5K or mile), enter your race time into this calculator and check the “Threshold” pace in the “1 mile” column for a good estimate.
If you don't have any of that data, trust your instincts. Choose a pace that’s quicker than your easiest runs, but something you can sustain for over 10 minutes without feeling overly exhausted at the finish.
For newer runners, it’s possible that you’ve been unknowingly running at a tempo pace during your easy runs. If you can’t fathom running faster than your easy pace, then maybe those runs aren’t so easy after all. Your challenge this week is to go for one run that feels like a tempo run, and another run that feels easier than that on a different day.
Once you know the pace you’ll run, what’s the best way to approach the workout? This is where coaches and training plans might differ. Two common methods are:
Start with an easy warm-up (about 10 minutes), then complete a mile or more at tempo pace. Cool down with some light jogging after.
Begin with an easy warm-up, then gradually increase your pace for the next mile or so. Once you hit a fast pace, maintain it for a few minutes, then slow down gradually. (This is the approach Hal Higdon suggests in his training plans; you can read more about it on his website if you're interested in this method.)
Pick the method that works best for you, or the one you're most familiar with. The key is to have a run that’s easy, then hard, then easy again. This type of workout offers a unique challenge for both your body and mind compared to a regular easy run (find out more in our guide), and it’s a great addition to your training plan—perhaps once a week or every couple of weeks.
