Skip to main content
  1. Home
  2. Health & Fitness

This is why runners are picking up the pace with tempo runs

Train your body to run at a faster pace for longer distances with tempo running.

By
Man running on a trail with mountains in the background
Brian Metzler / Unsplash

Tempo running isn’t just about running fast; it’s a specific type of workout that will improve your endurance if you stick with it. Runners are setting off on tempo runs to boost cardiovascular health, mood, running efficiency, and more. Tempo running is one of the tools that helps elite runners build enviable endurance and missile-speed. Let’s look at the benefits of tempo running and if it makes you run faster for longer periods of time. 

What is tempo running?

man running through trees on path wearing red jacket
Arek Adeoye / Unsplash

Tempo runs or threshold runs involve running at a pace that’s around 25-30 seconds per mile slower than your 5K race pace or 15 to 20 seconds per mile slower than your 10K race pace. Just like a musical composition or phrase remains at the same tempo, you’ll stay at the same pace until you complete your tempo run. You should be able to keep the same pace for about 20-30 minutes without slowing down or walking. Tempo runs are more challenging and should be performed at about 85-90% of your maximum heart rate. In other words, tempo running requires holding a steady, specific pace for a certain duration.

Recommended Videos

What are the benefits of tempo running?

man running on mountain outside
Alessio Soggetti / Unsplash

Including tempo running in your training plan can make you faster over time. 

The following are some of the many benefits of tempo running:

  • Improve running efficiency.
  • Train your body to run at a faster pace for longer distances.
  • Improve your mood and cardiovascular health.
  • Help your body become more efficient at clearing lactic acid and using energy and oxygen.
  • Enhance your endurance and athletic performance.
  • Add variety to your training schedule.

Top tips for tempo running

Man with red shorts legs running on track with shadow behind him
Clem Onojeghuo / Unsplash

If you’re a beginner and you can’t continue the pace for 20-30 minutes, you can try a shorter duration until you develop more strength and stamina. Make sure you stretch before setting off on foot and stay hydrated.

Maximize your results by tracking your pace with a smartwatch or heart rate monitor. If you’re using a heart rate monitor, warm up for 10 minutes and figure out your average heart rate for the last 20 minutes of your run to give you a good starting point. You can increase your tempo running pace every three weeks or when you feel ready. 

Related: 
Turn it up: Scientists reveal this type of music helps fight workout fatigue

As a runner, it’s best to challenge yourself over time by trying different paces and types of workouts. Tempo running is a worthwhile training technique that increases your anaerobic threshold.

Steph Green
Steph Green
Steph Green is a content writer specializing in healthcare, wellness, and nutrition. With over ten years of experience, she…
Topics

Editors’ Recommendations

The secret behind A-list physiques: How Hollywood trainer Jason Walsh helps actors get movie-ready
Jason Walsh developed the A-list training routine to prep leading actors for the silver screen
Jason Walsh

Many movie roles require countless hours of dedicated training to achieve peak physical shape for the character. Sometimes actors only have weeks to get in shape. Acting out those action-packed scenes requires an impressive degree of physical fitness and the right coach to guide you along the way. That’s where experienced fitness trainers like Jason Walsh come in to help sculpt movie-ready physiques.

We caught up with Jason Walsh to learn more. He doesn’t just coach workouts and motivate some of Hollywood’s leading movie actors like Bradley Cooper, Jake Gyllenhaal, and Pedro Pascal; he provides well-rounded support to boost wellness and fitness using exercise, protein, nutrition, and more. 

Read more
Why I always feel better after a forest walk—and the science backs it up
Turn your weekend stroll into a wellness boost
Man walking through sunlit trees

As both a nature and health enthusiast, I love going for outdoor walks when the weather allows, as I find it to be calming and a great way to get some extra steps in. You may feel the same way and have frequently gone for walks just for the sake of enjoyment, but did you know that there are actual health benefits of forest walking?

The next time you are on the fence when deciding whether to take that stroll through the woods, keep in mind these three surprising health benefits that you could be missing out on. Let’s dive in!

Read more
Ditch the sit-ups and try the corkscrew method — all you need is an exercise mat
The corkscrew method is a Pilates move that torches your core and keeps your workout routine interesting
Black and white image of a shirtless man wearing shorts with strong abs on a black background

When it comes to torching your core, there are plenty of effective exercises to choose from. One that you might not yet have on your list is the corkscrew method. While the name might make you think about uncorking a bottle of wine, it’s a worthwhile move if you’re really looking to strengthen and tone up your core while still keeping your workout routine interesting and incorporating different types of exercises.

Boosting core strength provides a range of benefits, including improving your posture and your breathing. Let’s take a look at the corkscrew method, the benefits, and how to do it right to light up your core muscles.

Read more