Tempo runs are continuous, comfortably hard efforts performed near the lactate threshold—the intensity at which the body begins accumulating lactate faster than it can clear it. They are designed to improve the speed a runner can sustainably maintain for long durations, making them one of the most effective workouts for building enduring, race-relevant fitness.
Tempo training plays a central role in bridging the gap between aerobic strength and race-specific speed, especially for distances from 10K to the marathon.
Definition
A tempo run is a sustained effort performed at or near lactate threshold intensity. While exact definitions vary across training systems, tempo runs share common characteristics:
- Effort: Comfortably hard; challenging but controlled
- Duration: 20–40 minutes of continuous work (often within a longer session)
- Breathing: Deep and focused; speech becomes limited
- Intensity: Roughly the pace you could maintain for about one hour in race conditions
Tempo runs are harder than steady state efforts but less intense than VO₂max intervals. They sit at the upper border of the aerobic zone.
Purpose of Tempo Training
Tempo runs target key performance determinants relevant to both speed and endurance:
- Increase lactate threshold, allowing runners to sustain faster paces with less fatigue
- Improve running economy at higher aerobic intensities
- Develop mental resilience for holding challenging but sustainable effort
- Strengthen fatigue resistance under controlled strain
- Enhance marathon-specific efficiency, especially when incorporated into longer runs
Tempo training is especially useful for the marathon because it builds the ability to run strong while conserving energy.
Physiological Mechanisms
Improved Lactate Processing
At threshold intensity, the body produces lactate faster than at easy or steady state paces but still at a manageable rate. Regular exposure strengthens the body’s ability to buffer, clear, and recycle lactate efficiently.
Increased Mitochondrial Density
Working close to threshold demands high aerobic throughput. Over time, this stimulates the creation of additional mitochondria, improving the muscles’ capacity to produce energy aerobically.
Enhanced Neuromuscular Coordination
Tempo pace requires efficient, economical movement. Sustained work at this intensity refines coordination and reduces wasted motion.
Elevated Aerobic Capacity
Tempo training increases the amount of work the cardiovascular system can perform before fatigue sets in, expanding the range of sustainable paces.
Improved Glycogen Utilization
Running near threshold teaches the body to use carbohydrate stores more efficiently, a crucial factor in late marathon performance.
What Makes Tempo Runs Distinct
Harder Than Steady State
Steady state efforts remain comfortably sustainable. Tempo runs deliberately nudge against the edge of sustainability, creating stronger metabolic stimulus.
More Continuous Than Interval Training
Traditional VO₂max intervals break the workload into segments. Tempo runs keep the stress continuous, sharpening endurance at high aerobic effort.
Specific to Long-Distance Efficiency
Tempo runs are especially relevant for half-marathon and marathon preparation due to their effect on lactate threshold and sustained performance.
Precision Matters
Tempo runs lose value when run too fast or too slow. Pacing accuracy is central to achieving the desired adaptations.
Common Variations
Continuous Tempo
The classic format: a single, uninterrupted block at tempo effort. Duration typically 20–40 minutes depending on experience.
Cruise Intervals
Segments of tempo work broken into manageable intervals (e.g., 4 × 10 minutes at tempo with short rest). Developed by Coach Jack Daniels, cruise intervals maintain threshold stress while reducing mental and physical load.
Tempo Within a Long Run
A sustained tempo segment added into the middle or end of a long run. Useful for developing fatigue resistance and race-specific strength.
Progressive Tempo
Gradually increases from steady state into full tempo intensity. Reduces abrupt transitions and helps runners reach accurate threshold pace.
Common Mistakes
Running Too Fast
The most common error is turning a tempo run into a race-effort or VO₂max session. This shifts the workout away from threshold development and increases recovery time.
Inconsistent Effort
Lack of pacing discipline—starting too fast or surging uphill—can push the intensity above threshold. Consistency is critical.
Overusing Tempo Runs
While powerful, tempo training is demanding. Excessive use can create cumulative fatigue or reduce the quality of other workouts.
Insufficient Warm-Up
Threshold intensity requires a properly prepared body. A thorough warm-up reduces injury risk and improves session quality.
Role in a Marathon Training Program
Tempo runs are most effective during the build and peak phases of marathon preparation:
- Base phase: Used sparingly, often as short cruise intervals
- Build phase: A primary tool for raising lactate threshold and sustainable speed
- Peak phase: Integrated into long runs and marathon-specific workouts
- Taper phase: Used lightly to maintain sharpness
Tempo work complements steady state training and interval sessions by strengthening the high end of the aerobic system.
Guidelines for Execution
- Warm up thoroughly with 10–20 minutes of easy running
- Maintain a controlled, continuous effort at threshold pace
- Keep breathing deep but steady; talking becomes limited
- Avoid surges that push intensity into VO₂max territory
- Cool down with easy running to promote recovery
- Adjust pacing for heat, terrain, or heavy fatigue
- Err slightly slower rather than faster if unsure of the correct intensity
Summary
Tempo runs are continuous, comfortably hard efforts performed near lactate threshold. They develop the ability to sustain strong paces over long durations, improve lactate clearance, enhance aerobic efficiency, and strengthen fatigue resistance. By training close to the edge of sustainable effort, tempo runs play a vital role in preparing runners for the demands of long-distance racing. When executed with discipline and accuracy, they provide some of the most significant performance gains in marathon training.