Find Your Tempo Intervals

Find Your Tempo Intervals

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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Intro: Here’s a rundown of How To Workout Your Tempo & Threshold Running Pace from That Running Guy. The breakdown is below so you can run the session on your next outing. The full video has more context.

Key points

  • Tempo pace sits around 85% of max HR; threshold pace pushes toward 90% of max HR.
  • 2–3 minute hard efforts with 2–3 minutes easy recovery let you find the right zone without a lab.
  • Wind and hills shift perceived pace, so watch HR more than your watch’s pace number.
  • Your body knows best. Stay below the lactate threshold sweet spot (around 169 bpm for this creator) and the effort stays sustainable.

Workout example

  1. Warm-up: 0.5 mi easy (~70% max HR).
  2. Main set: 6 mi at tempo effort (target 85% max HR). If you prefer, break it into 2–3 min hard / 2–3 min easy repeats.
  3. Cool-down: 0.5 mi easy, bring HR back down.

Adjust to your fitness; the creator ran 9 mi total at 7:20–7:30/mi into a headwind.

Closing note: Try this tempo/threshold workout and set paces in the Pacing app to match your zones.

References

Inspired by That Running Guy

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