How To Workout Your Tempo & Threshold Running Pace - That Running Guy

How To Workout Your Tempo & Threshold Running Pace - That Running Guy

Intro: This is a quick summary of How To Workout Your Tempo & Threshold Running Pace from That Running Guy. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

  • Tempo pace ≈ 85 % of max heart rate; threshold pace ≈ 90 % of max heart rate.
  • You can gauge effort with 2‑3 min hard intervals followed by equal easy recovery – a simple way to hit max effort without a lab test.
  • Wind and terrain will shift your perceived pace, so trust your heart‑rate monitor more than the clock.
  • Listening to your body and staying below lactic‑build up (around 169 bpm for the creator) helps keep the run sustainable.

Workout Example:

  1. Warm‑up – 0.5 mi easy (≈ 70 % max HR).
  2. Main set – 6 mi at tempo effort (aim for 85 % max HR). If you can, break it into 2‑3 min hard / 2‑3 min easy repeats to ensure you’re hitting the right intensity.
  3. Cool‑down – 0.5 mi easy, bring HR back down. Adjust distances to match your fitness; the creator ran 9 mi total with a mix of 7:20–7:30 min/mile in head‑wind conditions.

Closing Note: Give this tempo/threshold session a try and tweak the paces in your Pacing app to fit your own heart‑rate zones. Have fun, stay safe, and keep pushing onward and upward!

References

Workout - Find Your Tempo Intervals

  • 12min @ 6'00''/km
  • 3 lots of:
    • 6min @ 5'00''/km
    • 2min rest
  • 10min @ 6'00''/km
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