Tempo Runs
Comfortably uncomfortable… and one of the most useful sessions you can do.
Tempo runs sit in that awkward space where you’re not flat-out, but you’re definitely not cruising either.
It’s a sustained effort. Controlled. Purposeful. The kind of running where you settle into a rhythm and then hold it — even when it starts to bite a little.
If hill sprints are short and sharp, tempo runs are about patience.
What They Actually Are
A tempo run is a steady effort at a pace you can hold for a period of time, but not forever.
It’s often described as:
“comfortably hard”
Which sounds vague… but once you’ve done a few, you know exactly what it means.
You should be able to:
- speak in short phrases
- maintain form
- stay in control
But you shouldn’t feel relaxed.
Typically, tempo effort sits around:
- 80–88% of maximum effort
- or roughly your 1-hour race pace
What They Feel Like
The first few minutes are deceptive.
You settle in, find your rhythm, and think:
this is fine…
Then it builds.
Your breathing becomes more deliberate. Your legs start to feel the effort. You’re not struggling, but you’re working.
And that’s the point.
It’s not about pushing to the limit — it’s about holding that edge.
That space where you’re just below the point where things start to fall apart.
Why I Use Them
Tempo runs are one of the best ways to improve your ability to run faster for longer.
Simple as that.
They train your body to:
- deal with sustained effort
- stay efficient under pressure
- keep moving when things aren’t easy
In trail and ultra running, that’s huge.
Because most races aren’t about bursts of speed — they’re about holding a steady effort for long periods, often on tired legs.
Tempo runs prepare you for that.
How to Do Them (Simply)
There are a few ways to structure a tempo session.
- Continuous Tempo (Simple and Effective)
- Warm up (10–15 mins easy running)
- Run at tempo effort for 15–30 minutes
- Cool down
This is the classic version.
- Broken Tempo (Easier to Manage)
- Warm up
- 2 × 10 minutes at tempo (with 2–3 mins easy jog between)
- Cool down
Same total effort, just split up.
- Progression Run (My Favourite Variant)
- Start easy
- Gradually build into tempo
- Finish strong
This feels more natural and works really well on trails.
What It Should Feel Like (Reality Check)
This is where people often get it wrong.
Tempo is not:
- flat-out
- race effort
- “see how hard I can go”
It’s controlled discomfort.
If you finish and feel completely destroyed, you’ve gone too hard.
If you finish and feel like you could have done a bit more:
you’ve probably nailed it.
Backed by Science (Kept Simple)
Tempo running is closely linked to something called lactate threshold — the point at which your body starts to accumulate fatigue faster than it can clear it.
Training just below this threshold helps push that point higher.
Which means:
you can run faster before fatigue really kicks in
Key findings from research:
- Sustained “threshold” running improves endurance performance by increasing the speed you can maintain before lactate accumulates significantly
→ (Jones & Carter, 2000, Sports Medicine) - Training at or near lactate threshold improves running economy and fatigue resistance
→ (Faude et al., 2009, Sports Medicine) - Tempo-style efforts are particularly effective for distance runners compared to only doing easy or very high-intensity training
→ (Seiler, 2010, Scandinavian Journal of Medicine & Science in Sports)
In plain English:
Tempo runs help you:
- hold a stronger pace for longer
- delay fatigue
- become more efficient
Which is exactly what most runners need.
When to Use Them
Tempo runs work well:
- once per week
- in the middle of your training week
- during the build phase of training
They’re especially useful when:
- you’re preparing for longer races
- you want to improve pacing
- you need a session that sits between “easy” and “all-out”
Common Mistakes
Going too hard
This is the big one.
If it turns into a race effort, it stops being a tempo run.
Starting too fast
The first few minutes should feel controlled, not frantic.
Ignoring terrain
On trails, pace matters less than effort.
Run by feel, not by watch.
Final Thought
Tempo runs aren’t flashy.
They don’t feel heroic.
But they quietly make you a better runner.
They teach you how to sit with effort, how to stay controlled when things start to build, and how to keep moving when it would be easier to back off.
And that carries through into every race you do.
📚 References (Clean & Credible)
- Jones, A.M. & Carter, H. (2000). The effect of endurance training on parameters of aerobic fitness. Sports Medicine.
- Faude, O., Kindermann, W., & Meyer, T. (2009). Lactate threshold concepts. Sports Medicine.
- Seiler, S. (2010). What is best practice for training intensity distribution in endurance athletes? Scandinavian Journal of Medicine & Science in Sports.