The tempo run - a guide - This Messy Happy

Aug 13, 2025

Intro

This is a quick summary of “The tempo run - a guide” from This Messy Happy. 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

A tempo run is a hard‑but‑not‑all‑out effort – roughly high zone‑3 to low‑zone‑4 on heart‑rate or about 8‑9/10 effort (or a half‑marathon pace). It should feel uncomfortable but sustainable for 30‑45 minutes in training.
Psychological benefits: you learn you can hold your goal pace, get comfortable with sustained discomfort, and dial‑in race‑pace feeling.
Even if you follow a strict polarized (80/20) plan, slipping in a tempo run once every couple of weeks can sharpen your mental and pacing skills.

Workout Example

Warm‑up – easy jog for 10‑15 min.
Tempo block – run 15‑45 minutes at the described tempo effort (high zone‑3/low‑zone‑4, 8‑9/10 effort, roughly half‑marathon pace). Adjust duration to fit your fitness; 30 min is a solid target.
Cool‑down – easy jog for 10‑15 min.

Tip: Use a heart‑rate monitor or perceived effort to stay in the right zone; if you’re on hills, keep the effort feeling like a steady half‑marathon pace.

Closing Note

Give this tempo session a try and tweak the duration or effort to match your own paces in the Pacing app. It’s a simple way to boost confidence and race‑pace familiarity—happy running!