A tempo run is a type of speed workout that falls in the same category as fartlek and interval workouts, though those two serve different purposes. It is a sustained effort run that builds up your bodys ability to run faster for longer periods of time, no matter if you’re training for a 5k or a half marathon. A true tempo run, also known as a threshold run, is at a pace thats about 25-30 seconds per mile slower than your 5K race pace. Tempo pace is different for everyone and is customized to your current running capabilities. It is a steady-state effort run that is “comfortably hard” and will be faster than your relaxed pace base runs but will not cause you to become exhausted and unable to run. Tempo runs are designed to improve a runners lactate threshold, which is the point at which your body begins to produce lactic acid faster than it can clear it away. By running at a sustained tempo pace, you train your body to better tolerate higher levels of lactic acid, enabling you to maintain a faster pace for longer periods. Tempo runs are often incorporated into a training program preparing for long-distance races such as a 5K, 10K, half marathon, or marathon.

In summary, a tempo pace is a pace that is about 25-30 seconds per mile slower than your 5K race pace, and a tempo run is a sustained effort run that builds up your bodys ability to run faster for longer periods of time. Tempo runs are designed to improve a runners lactate threshold and are often incorporated into a training program preparing for long-distance races such as a 5K, 10K, half marathon, or marathon.