Tempo Runs: Examples, Pacing, and Types of Tempo Workouts - StrengthRunning

Aug 13, 2025

Intro

This is a quick summary of Tempo Runs: Examples, Pacing, and Types of Tempo Workouts from StrengthRunning. 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 runs = lactate‑threshold runs – run just before you go anaerobic to improve lactate buffering and keep your effort “comfortably hard.”
Tempo pace isn’t a race pace; think of it as the effort you could hold for about an hour (roughly between your 10 k and half‑marathon pace). Use a recent race time or a pace calculator to estimate it.
Feel the effort, not the exact number – sleep, stress, temperature, and coffee can shift your tempo pace. It’s okay to be a little slower; the goal is staying aerobic, not sprinting.
Types of tempo workouts:
1. Fartlek tempo – alternating faster tempo segments with easy jogs.
2. Tempo intervals – e.g., 0.5 mi/800 m repeats at tempo pace with 1‑2 min jog recovery.
3. Continuous tempo – 3‑5 mi (or 20‑35 min) steady at tempo pace.
Example range: 7:15–7:30 min/mi (or whatever matches your own lactate‑threshold effort).

Workout Example

Tempo Fartlek + Interval Session

Warm‑up: 10 min easy jog.
Fartlek block: 5 × 2 min at tempo pace (≈ 7:20 min/mi) with 1‑minute easy jog between each.
Recovery: 5 min easy jog.
Tempo intervals: 4 × 800 m (or 0.5 mi) at tempo pace, 90‑second jog recovery between repeats.
Cool‑down: 10 min easy jog. Adjust the distance or time to match your training level and use the Pacing app to set your personal tempo pace based on a recent race time.

Closing Note

Give this tempo workout a try this week – tweak the distances or time to suit your current fitness, and use the Pacing app to personalize the pace. You’ll build both physical and mental strength for those longer races. Happy running!