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, a solid video if you want to understand these runs better. We break it down below so you can do the session on your next outing. The full video has more context and details worth exploring.

Key Points:

  • Tempo pace sits around 85 % of max heart rate; threshold pace pushes toward 90 % of max heart rate.
  • 2‑3 minute hard efforts followed by 2‑3 minutes easy recovery let you find the right zone without a lab—a practical way to nail intensity.
  • Wind and hills shift your perceived pace, so watch your heart‑rate monitor more closely than the numbers on your watch.
  • Your body knows best. Stay below the lactate threshold sweet spot (around 169 bpm for this creator) and the effort becomes 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 this into 2‑3 min hard / 2‑3 min easy repeats to lock in the right intensity.
  3. Cool‑down – 0.5 mi easy, bring heart rate back down. Adjust to fit your fitness; the creator ran 9 mi total at 7:20–7:30 min/mile into a headwind.

Closing Note: Try this tempo/threshold workout and dial in your paces on your Pacing app to match your zones. Stay safe, enjoy it, and keep moving forward.

References

Inspired by That Running Guy

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