A tempo run is a sustained effort at or just below lactate threshold pace, typically described as ‘comfortably hard’ — a pace you could hold for about an hour in a race. Tempo runs (usually 20-40 minutes of sustained effort) train the body to clear lactate more efficiently, directly raising the lactate threshold and improving the pace you can sustain in races. They are a staple of distance running programmes and one of the most effective single sessions for improving race performance.
Key points
- Sustained effort at/near lactate threshold
- ‘Comfortably hard’ — ~1-hour race pace
- Typically 20-40 minutes sustained
- Raises lactate threshold directly
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