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If interval training teaches you how to run faster, tempo running teaches you how to hold speed.
Tempo runs sit in the space between easy jogging and all-out effort. They’re challenging, controlled, and purposeful, and they play a crucial role in helping runners race faster, more efficiently, and with greater confidence.
Despite the name, tempo running isn’t about pushing the pace as hard as possible. It’s about finding a sustainable intensity that feels tough but manageable, and learning to stay there.
What is a tempo run?
A tempo run is a sustained run performed at a “comfortably hard” pace: fast enough to feel challenging, but slow enough that you can maintain it for an extended period.
Unlike interval training, where hard efforts are broken up by recovery, tempo runs involve continuous running or longer blocks with minimal rest. The effort is steady and controlled rather than explosive.
You should feel like you’re working, but not struggling. A good tempo pace is one you couldn’t comfortably chat at, but could hold without fading if you stay disciplined.
What does a tempo run feel like?
Tempo running is best understood by feel rather than pace charts or numbers on a watch. It sits in an uncomfortable but controlled zone: demanding enough that you’re clearly working, yet steady enough that you can stay there without falling apart.
During a well-paced tempo run, your breathing becomes deep and rhythmic, and conversation is limited to the odd word rather than full sentences. The effort feels purposeful and focused, but not frantic. You should feel challenged, yet in control of your form and pace.
If you find yourself counting down every second until the end, the pace is probably too hard. On the other hand, if the effort feels relaxed or casual, you’re likely not quite at tempo intensity.
Why tempo running works
Tempo running targets a specific physiological “sweet spot” where your body learns to deal with fatigue more efficiently. By running at this controlled-but-challenging intensity, you train your system to clear fatigue byproducts more effectively and to operate comfortably at higher effort levels.
Over time, this kind of training leads to improved endurance at faster paces, better pacing control in races, and a greater ability to resist fatigue when the effort starts to bite. Just as importantly, it builds confidence. Tempo runs teach you that you can sustain hard running without blowing up.
Put simply, tempo running raises the pace you can hold for longer, one of the most important factors in improving race performance.
Tempo running vs interval training
Tempo runs and interval sessions are often grouped together as “hard workouts”, but they stress the body in different ways.
Intervals revolve around short bursts of speed followed by recovery. They’re designed to push intensity high, then reset before the next effort. Tempo running is more about control and restraint. The pace is slower than interval speed, but the effort is held for much longer.
Where interval training teaches you how to run fast, tempo running teaches you how to stay fast. Both are valuable parts of a balanced plan, but they should feel distinctly different when executed properly.
Can beginners do tempo runs?
Beginners can absolutely include tempo running in their training, as long as it’s introduced carefully.
For newer runners, tempo work often begins in short, manageable segments rather than long continuous efforts. This might mean adding a few minutes of controlled, harder running into an otherwise easy run, or experimenting with brief tempo blocks that feel “comfortably uncomfortable” rather than aggressive.
As fitness improves, these tempo sections can gradually become longer and more consistent. The key is patience. Tempo running rewards discipline and restraint far more than raw effort.
How long should a tempo run be?
There’s no single correct length for a tempo run. The ideal duration depends on your experience, current fitness, and what you’re training for.
Many runners start with 10 to 20 minutes of tempo running, either as one continuous block or broken into two or three segments with short recoveries. Over time, the duration can be built up gradually across weeks of training.
What matters most isn’t hitting a specific time, but maintaining quality. A shorter tempo run done well is far more effective than a longer one where pace falls apart.
How fast should a tempo run be?
Tempo pace sits firmly between easy running and all-out effort. It’s not a sprint, but it’s not comfortable either.
A useful way to judge tempo pace is by effort rather than speed. You should be working hard enough that focus is required, but controlled enough that your pace stays even from start to finish. The effort should feel sustainable, without dramatic slowing or form breakdown.
Many runners find that tempo pace lines up roughly with the effort they could hold for about an hour in a race, but exact numbers matter far less than how the run feels.
Common mistakes with tempo running
Tempo runs are deceptively easy to get wrong, often because runners push them too hard.
Common mistakes include running at interval intensity, starting too fast and fading, skipping warm-ups or cool-downs, or scheduling tempo runs too frequently. Any of these can turn a productive session into one that leaves you overly fatigued.
A well-executed tempo run should finish feeling tough but controlled: like you could have continued for a little longer if needed, rather than completely emptied.
How often should you do tempo runs?
For most runners, one tempo session per week is plenty.
Tempo runs are taxing, even though they don’t feel as intense as intervals. Easy running before and after is essential to allow adaptations to take place and to avoid overloading the body.
As with all quality sessions, consistency over time matters far more than frequency.
The bottom line
Tempo running is about learning to hold a challenging pace for longer, not pushing to your limits. It builds endurance at speed, improves pacing, and prepares you for the sustained effort required on race day.
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