Review of Tempo Runs for Race Preparation
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If you ask experienced runners what single workout has transformed their performance, many will point to the tempo run. Sometimes called threshold runs, these workouts teach the body to run faster for longer — making them a staple for events from the 5K to the marathon. But why are they so effective, and how should they be done?
What Is a Tempo Run?
A tempo run is a sustained effort at a “comfortably hard” pace — usually the fastest pace you could maintain for about an hour. Physiologically, it targets your lactate threshold, the point where lactic acid begins to accumulate faster than the body can clear it. Training at this level raises the threshold, allowing you to run harder without red-lining.
Benefits of Tempo Runs
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Boosts Lactate Threshold: The main benefit, improving efficiency at faster speeds.
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Mental Toughness: Teaches you to sustain discomfort, a vital skill for racing.
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Race Simulation: Tempo runs mimic the sustained pace and focus needed in competition.
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Versatility: Helpful for distances from 5K up to marathon.
Drawbacks of Tempo Runs
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Pacing Challenges: Many runners start too fast and can’t sustain the effort.
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Fatigue Risk: When overused, they can lead to cumulative exhaustion.
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Demanding Workout: Not ideal for beginners until a solid base is built.
How to Do Tempo Runs
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Classic Tempo: 20–40 minutes at threshold pace (roughly 85–90% max heart rate).
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Cruise Intervals: 5–6 x 1 mile at tempo pace with short jog recoveries.
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Marathon Tempo: Longer efforts at marathon pace, building endurance.
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Guidelines: Warm up 10–15 minutes, cool down afterward, and don’t overdo them — once a week is plenty.
Verdict
Tempo runs are one of the most effective workouts for building race fitness. They’re challenging but rewarding, teaching both physical endurance and mental strength. For runners serious about racing, they’re non-negotiable. For recreational runners, they can be sprinkled in occasionally to build stamina and confidence.
- Edward