Last updated: 3 October 2026
Reviewed by Jordan Morley, FA Level 2 Football Coach
A tempo run is a continuous sustained effort at or near lactate threshold pace — typically described as ‘comfortably hard’, where you can speak in short phrases but not full sentences. For most runners, tempo pace is approximately 25-30 seconds per kilometre faster than half marathon pace, or about 80-85% of maximum heart rate. Tempo runs are the single most effective session type for improving 10K and half marathon performance, directly training the lactate threshold. Jack Daniels recommends 20-40 minutes per tempo session, once or twice per week.
- Lactate threshold pace (‘comfortably hard’)
- ~80-85% max HR
- 25-30 sec/km faster than half marathon pace
- Most effective session for 10K/HM improvement
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A tempo run — a sustained effort at or near lactate threshold pace, typically held for 20-40 minutes — trains the body to clear lactate more efficiently at race-relevant intensities, making it one of the most valuable workout types for middle-distance and marathon runners specifically because it directly rehearses the physiological and mental demands of racing at a hard-but-sustainable effort.
FAQ
How long should a tempo run last?
Most tempo runs are held for 20-40 minutes at threshold pace, though exact duration varies based on training goals, race distance and an athlete's current fitness and experience level.
What's the difference between a tempo run and an interval session?
A tempo run is a single sustained effort at threshold pace, while interval training breaks the hard effort into multiple shorter, often faster repetitions with planned recovery between each.