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.
Key points
- 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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