Tempo run workout is the session that sits between easy running and intervals. It is comfortably hard: faster than your easy pace, slower than a race, and sustained for longer than an interval. For many recreational runners training at our Samford gym, it is the most useful quality session of the week once they have a solid base.
How fast is a tempo run?
Use effort, not just a watch. A tempo pace is one where you can speak in short phrases but would not want to hold a conversation. On a 1 to 10 scale, it is around 6 or 7.
| If your recent race was… | Tempo pace is roughly… |
|---|---|
| 5 km | 15 to 20 seconds per km slower than 5 km pace |
| 10 km | 5 to 10 seconds per km slower than 10 km pace |
| Half marathon | About half marathon pace |
Three tempo run workout options
- Starter tempo: 10 minutes easy, 3 x 6 minutes at tempo with 2 minutes easy between, 10 minutes easy.
- Continuous tempo: 10 minutes easy, 15 to 20 minutes at tempo, 10 minutes easy.
- Progression: 30 minutes starting easy and finishing at tempo, building every 10 minutes.
Start with the first option and work towards the continuous version over four to six weeks.
How often
Once a week is plenty. If you also do intervals, alternate: tempo one week, intervals the next. Keep the rest of your running easy. Our half marathon plan and marathon running plan both show where a tempo session fits.
A four-week tempo progression
| Week | Main set |
|---|---|
| 1 | 3 x 6 minutes, 2 minutes easy between |
| 2 | 3 x 8 minutes, 2 minutes easy between |
| 3 | 2 x 12 minutes, 3 minutes easy between |
| 4 | 20 minutes continuous |
If a week feels too hard, repeat it before moving on. There is no prize for rushing it.
Common tempo mistakes
- Running it too fast. If the last block is a struggle, you were at race pace, not tempo.
- Skipping the warm-up. Ten minutes of easy running first, every time. See our running warm-up guide.
- Doing it the day after a long run. Leave at least 48 hours.
- Hilly routes. Choose a flat loop or a track so the effort stays even.
Eating around a tempo run workout
Fuel it like any harder session. Have a light snack 60 to 90 minutes before and a normal meal afterwards. Our what to eat before parkrun guide has quick options that suit an early start.
Runners are often keen label readers, and we get asked about everything in the pantry, not just shoes. For anyone comparing jars on the shelf, here is a buyer’s guide to the best beetroot powder in Australia covering drying method and testing.
Strength makes tempo feel easier
Runners who lift twice a week tend to hold their form better late in a tempo block. Our running strength program covers the five exercises we use most.
Common questions
Can I do a tempo run on a treadmill?
Yes. A treadmill makes pace easy to hold. Set a 1 per cent incline.
Is a parkrun a tempo run?
Not if you race it. A parkrun run at tempo effort, finishing a minute or two slower than your best, works well.
How long should a tempo run be?
Between 15 and 30 minutes of tempo running for most recreational runners, plus warm-up and cool-down.
When to get it checked
If tempo sessions keep bringing on the same ache in your hip, knee or foot, it is time to look at how you move. An exercise physiologist can assess your running and build the strength work around it.