Why Every Runners Needs Tempo Workouts | Strength Running - StrengthRunning

Aug 13, 2025

Intro

This is a quick summary of Why Every Runners Needs 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

A tempo run (also called a lactate‑threshold or “threshold” workout) is run at your 1‑hour race pace (typically between 10 K and half‑marathon pace) or at 85‑90 % of max heart rate – the fastest pace you can sustain aerobically.
The goal is to train your body to buffer and use lactate, allowing you to run faster before hitting oxygen debt.
Use heart‑rate (not the 220‑age formula) for an accurate tempo zone; short recoveries keep lactate high.

Workout Example

Classic Tempo – 20‑35 min at tempo pace, e.g., a 20‑minute continuous run.

Flick Intervals – start easy: 6 × 2 min at tempo pace with 60‑90 sec easy jog recovery (1‑2 min). Progress to 1‑5‑minute repeats as you improve.

How to set the pace:

Find your 1‑hour race pace (or 10 K‑half‑marathon pace).
Or use HR: 85‑90 % of a true max HR (lab test or reliable device).
Adjust for fatigue, heat, hydration – be a little conservative.

Practical Tips

Keep recovery jogs short (60‑90 sec) to keep lactate high.
If you feel too hard (anaerobic), slow down – better to be a bit too slow.
Tempo pace may vary day‑to‑day based on weather, fatigue, caffeine, etc.; that’s normal.
Use a training journal to track how you feel and adjust.

Closing Note

Give these tempo workouts a try this week – they’re versatile, aerobic, and won’t lead to burnout. Customize the intervals and paces in the Pacing app to match your own numbers. Get out there and run fast!