How to Do a Tempo Run

Tempo runs are great exercises for runners to build up endurance. Before starting a tempo run, calculate your tempo pace using an online calculator or doing the math yourself with your PR times as your base. Warm up to get your muscles stretched before running. There are several different tempo runs to try, with the basic one being to run for 20 minutes at your tempo pace. If you find yourself breathing very heavily or needing to rest, it's time to slow down. Cool down once you finish your run to help prevent injuries.

[Edit]Steps

[Edit]Calculating Your Tempo Pace

1. Use an online calculator to help you figure out your tempo pace. Calculating your perfect tempo pace can be tricky, so people have designed an easy way for you to figure yours out without having to personally do the math. Plug your information, such as a distance and the time it takes you to run that distance, into an online running calculator to discover your pace.^[1]
   
   • To find a running calculator, type "tempo pace calculator" into your online search engine.
2. Calculate your tempo pace using your 10k pace. Your average 10k pace is often the pace you can maintain comfortably for at least a full hour, which is perfect for figuring out your tempo pace. Take your average 10k time and divide it by 6.2 miles (the number of miles in a 10k) to get your average pace per mile. This is your own suggested tempo pace.^[2]
   
   • For example, if you run a 10k in 50 minutes, divide 50 by 6.2, meaning your pace is 8 minutes per mile.
   • To find your average pace per kilometer, divide your 10k time by 10.
   • If you don't know your 10k time, make an educated guess as to how long it would take you to run a 10k and divide this time by 6.2 to get your average pace per mile (which you can always adjust if needed).
3. Keep your heart rate within 85-90% of your maximum heart rate. By staying aware of your heart rate during tempo runs, you'll help ensure you're going at the right pace. If you have a heart rate monitor in the form of a watch or wristband, this is a great tool to use to tell whether you’re going at a good pace. Otherwise, calculate your heart rate yourself using a regular watch.^[3]
   
   • Your maximum heart rate is the average maximum number of times your heart should beat during exercise per minute. To calculate your maximum heart rate, subtract your age from 220.
   • To calculate your heart rate yourself, place your fingers on the inside of your wrist and count how many pulses (heart beats) you feel per minute.

[Edit]Undertaking a Tempo Run

1. Take the weather into account when planning your tempo run. Outdoor conditions like the temperature, wind, and elevation can impact your tempo pace. Be prepared to make small adjustments to your speed or the time of day that you run so that you're tempo run goes smoothly.^[4]
   
   • Try running early in the morning when the temperature is cooler and the sun isn't as strong during warmer weather.
2. Warm up for 15-20 minutes. Instead of jumping right into your tempo run, give your body a chance to get stretched and ready. Touch your toes, do some jumping jacks, or practice walking lunges before starting your run.^[5]
   
   • Even taking a 10-minute brisk walk can help you warm up.
3. Practice good running form to prevent injuries and strengthen your pace. While you're running, try to look roughly in front of you to help keep your neck in a neutral position and your feet from tripping. Relax your arms and lean forward just slightly to keep you balanced and in a straight line as you run.^[6]
   
   • If you're feeling pain during or after your run, examine your form and consider consulting a doctor to see what the problem is.
   • Good running form can vary from person to person, but the main goal is for it to not be painful.
4. Run at a slower pace whenever you’re in doubt. The worst thing you can do in a tempo run is run faster than you should. A good tempo run should feel challenging but doable. If you’re pushing yourself to go too fast, it’s not going to help your tempo training.^[7]
   
   • If you’re out of breath when you’re running, you’re going too fast and need to slow down.
   • If you’re doing a tempo run and it feels easy, avoid speeding up. Calculate your tempo again the next time you do a race to see if you can train faster.
5. Cool down for 10-15 minutes before stopping. This allows your heartbeat to return to a normal pace slowly. After you’ve finished your run, take a few walking laps while stretching to let your body and muscles cool down.^[8]
   

[Edit]Choosing Your Workout

1. Run at your tempo pace for 20 minutes if you’re training for a 5k or 10k. When you start your run, try to stay at your tempo pace for at least 20 minutes. Look out for physical signs that you might be going too fast such as difficulty breathing or needing to rest.^[9]
   
   • If you’re running at your tempo pace for 20 minutes with no problem, try running for a total of 30 minutes on your next run.
2. Train for a marathon or half marathon by running for roughly 40 minutes. If you’re training for a half marathon or full marathon, you’re likely a more experienced runner (or soon will be!). Try to run at your tempo pace for 35-40 minutes, making sure not to go too fast so you’re able to run without stopping for the full amount of time.^[10]
   
   • Some runners run as long as 50-70 minutes at their tempo speed when training for a half or full marathon.
3. Run for 10 minutes with 3-minute recoveries to try out a different exercise. Instead of running for 20-40 minutes at your tempo pace and then finishing, run for 10 minutes at your tempo pace and jog for 3 minutes. Repeat this 3 or 4 times for your workout.^[11]
   
   • Giving your body a break every 10 minutes with an easy jog helps take your mind off of the long running time and keeps your pace on track.
4. Do a new tempo workout by giving yourself 30-60 second recoveries while running. Run at your tempo pace for 3 minutes, and then jog for 30-60 seconds, depending on your skill level. Repeat this 6-10 times for a different approach to tempo training.^[12]
   
   • This tempo workout helps you run for a longer amount of time if desired due to the frequent recovery periods.

[Edit]Tips

• If you notice that you're running too fast, start running 10-20 seconds slower than your tempo pace to let your heart rate go down.
• Different running coaches and resources will have different methods for calculating your perfect tempo pace. The most important thing is to listen to your body's cues for how fast or slow you should be going.

[Edit]Warnings

• Avoid speeding up your pace until your racing PR shows that you're able to train faster.

[Edit]References

1. ↑ https://runningmagazine.ca/sections/training/tempo-runs-how-fast-and-how-long/
2. ↑ https://runningmagazine.ca/sections/training/tempo-runs-how-fast-and-how-long/
3. ↑ https://www.youtube.com/watch?v=WamrGG-yQQc#t=59s
4. ↑ https://www.active.com/running/articles/how-to-execute-the-perfect-tempo-run?page=2
5. ↑ https://www.youtube.com/watch?v=WamrGG-yQQc
6. ↑ https://www.self.com/story/what-proper-running-form-actually-is
7. ↑ https://www.active.com/running/articles/how-to-execute-the-perfect-tempo-run?page=2
8. ↑ https://www.youtube.com/watch?v=WamrGG-yQQc#t=1m4s
9. ↑ https://runningmagazine.ca/sections/training/tempo-runs-how-fast-and-how-long/
10. ↑ https://runningmagazine.ca/sections/training/tempo-runs-how-fast-and-how-long/
11. ↑ https://trailrunnermag.com/training/tempo-runs-101.html
12. ↑ https://trailrunnermag.com/training/tempo-runs-101.html