Classic Tempo Run

Workout - Classic Tempo Run

• 15min @ 10'00''/km
• 30min @ 5'30''/km
• 10min @ 10'00''/km

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Intro

The Tempo Run - A Guide on This Messy Happy breaks down everything you need about this workout. Here’s what stands out so you can start today. The full video has more nuance.

Key points

• A tempo run sits between challenging and doable, high zone-3 to low zone-4 on your heart-rate monitor, or around 8-9/10 effort (close to half-marathon pace). You should feel the strain, but be able to sustain it for 30-45 minutes during training.
• The mental piece matters. You’ll prove to yourself that holding goal pace is possible, build tolerance for prolonged discomfort, and learn what race pace feels like.
• Even on 80/20 training, one tempo run every one or two weeks sharpens pacing and mental toughness.

Workout example

1. Warm-up: jog easy for 10-15 minutes.
2. Tempo block: hold tempo effort (high zone-3/low zone-4, 8-9/10 effort, around half-marathon pace) for 15-45 minutes. Pick a duration that matches your fitness. 30 minutes is a realistic start.
3. Cool-down: jog easy for 10-15 minutes.

Tip: watch your heart rate or go by feel. On inclines, treat the effort as half-marathon pace on flat ground.

Closing note

Try this workout and adjust the duration and intensity in the Pacing app. A straightforward way to build confidence and learn your race pace.

References

• The tempo run - a guide - YouTube (YouTube Video)