Tempo
15 min Continuous Tempo Run
15 min at tempo
Tempo Running Workouts
Structured tempo runs between marathon and half marathon effort, continuous and broken, for runners training for 10k up to the marathon.
Workouts
22 workouts
Tempo
20 min Tempo Run
20 min at tempo
Tempo
30 min Tempo Run
30 min at tempo
Tempo
40 min Tempo Run
40 min at marathon pace
Tempo
60 min Steady State Run
60 min at marathon pace
Tempo
5 km Tempo Run
5 km at tempo
Tempo
8 km Tempo Run
8 km at tempo
Tempo
3 x 5 min Tempo for Beginners
3 × (5 min at tempo, 2 min jog)
Tempo
2 x 10 min Tempo
10 min at tempo, 3 min jog, 10 min at tempo
Tempo
4 x 6 min Tempo with 1 min Jog
4 × (6 min at tempo, 1 min jog)
Tempo
3 x 12 min Tempo
3 × (12 min at sweet spot, 2 min jog)
Tempo
2 x 20 min Tempo
20 min at tempo, 3 min jog, 20 min at tempo
Tempo
4 x 1600 m Tempo Repeats
4 × (1600 m at tempo, 90 s jog)
Tempo
3 x 2 km Tempo
3 × (2000 m at tempo, 2 min jog)
Tempo
3 x 3 km Tempo at Half Marathon Effort
3 × (3000 m at sweet spot, 2 min jog)
Tempo
2 x 5 km Tempo
5 km at tempo, 3 min jog, 5 km at tempo
Tempo
30 min Stepped Tempo Run
2 × 10 min at marathon pace, 10 min at sweet spot
Tempo
Tempo Cutdown 3-2-1 km
3000 m at marathon pace, 2 min jog, 2000 m at sweet spot, 2 min jog, 1000 m at threshold
Tempo
12 min Tempo and Strides
12 min at tempo, 3 min jog, 6 × (20 s very hard, 1 min jog)
Tempo
25 min Tempo with Surges
5 × (4:30 min at tempo, 30 s at 5k pace)
Tempo
20 min Tempo Plus 4 x 400 m
20 min at tempo, 3 min jog, 4 × (400 m at 5k pace, 200 m jog)
Tempo
8 x 1 km Tempo Alternating Marathon and Half Marathon Effort
4 × (1000 m at marathon pace, 1 min jog, 1000 m at half marathon pace, 1 min jog)
Tempo Runs
Tempo runs are steady efforts between marathon pace and half marathon pace. The effort is moderately hard. Breathing is deeper than on an easy run, yet you can still speak a short sentence. In this library, tempo covers continuous runs, broken tempo with short jogs, measured repeats and stepped or alternating sessions in that range. Work at the pace you could race for about an hour is listed separately under threshold.
Tempo training builds aerobic strength, the ability to hold a solid pace for a long time without a large build-up of fatigue. It is central to half marathon and marathon training and supports 5k and 10k training as a steady counterpart to faster intervals.
Many runners do one tempo session a week in the base and build phases. Beginners start with short blocks such as 3 x 5 minutes and build toward 20 or 30 minutes of continuous running. Experienced runners extend the time at tempo to 40 minutes or more, or split it into long repeats like 2 x 5 km.
To pick a workout, start from the longest tempo block you have run comfortably and choose a session with a little more total time or a slightly different structure. Many sessions here work on a treadmill. If you train by heart rate, tempo usually sits around 78 to 86 % of your maximum.
Questions about Tempo Runs
What is the difference between a tempo run and a threshold run?
A tempo run in this library sits between marathon pace and half marathon pace, an effort you could hold for well over an hour. A threshold run is faster, at the pace you could race for about an hour. Tempo builds aerobic strength with moderate fatigue, while threshold work puts more stress on lactate clearance and needs more recovery.
How fast should a tempo run be?
Run at a moderately hard effort where you can still speak a short sentence. If you have a recent race time, the pace lies between your marathon pace and your half marathon pace. By heart rate it is roughly 78 to 86 % of maximum. On hot or hilly days, run by effort and accept a slower pace.
How often should I do tempo runs?
One tempo session per week works for many runners in the base and build phases, alongside easy runs and a long run. If you also do threshold or interval work, alternate them so you have at least one easy day between harder sessions. In a marathon build, a tempo block inside a long run can replace a separate session.