Tempo Runs: How They Should Feel, Benefits, and Common Mistakes

How Should a Tempo Run Feel?

A tempo run should feel "comfortably hard"—a sustained effort where you can speak in short, broken sentences, indicating you're operating near your lactate threshold without crossing into an unsustainable, all-out effort.

What is a Tempo Run?

A tempo run, often referred to as a "threshold run," is a continuous running effort performed at a challenging but sustainable pace. Its primary physiological purpose is to improve your body's lactate threshold (LT)—the point at which lactate begins to accumulate in the bloodstream faster than it can be cleared. By regularly training at or just below this threshold, your body becomes more efficient at buffering and recycling lactate, allowing you to sustain faster paces for longer durations. Typically, a tempo run involves a sustained effort lasting 20 to 40 minutes, preceded by a thorough warm-up and followed by a cool-down.

The "Comfortably Hard" Sensation

The hallmark sensation of a well-executed tempo run is often described as "comfortably hard." This seemingly contradictory phrase perfectly encapsulates the delicate balance required. It means:

• You are working: This is not an easy, conversational pace. Your breathing will be noticeably heavier, and your muscles will feel engaged and working hard.
• You are in control: Despite the effort, you should not feel like you are redlining or on the verge of collapse. You can maintain the pace, albeit with significant effort, for the prescribed duration.
• It's sustainable: The pace you choose for a tempo run should be one you could theoretically maintain for about an hour in a race setting, though the actual tempo run duration is typically shorter.

Think of it as the upper end of what feels sustainable, a pace that requires focus and mental fortitude, but not an all-out sprint.

Physiological Markers of a Tempo Run

While subjective feeling is crucial, objective physiological markers can help validate that you're hitting the right intensity.

• Lactate Threshold (LT): The goal is to run at or just below your lactate threshold. This is the intensity at which lactate production begins to outpace lactate clearance. Training here pushes your body to adapt and become more efficient.
• Heart Rate (HR): For most individuals, a tempo run corresponds to approximately 80-90% of your maximum heart rate (MHR). This typically falls within Zone 3 or the lower end of Zone 4 of a five-zone heart rate training system. Monitoring your heart rate can provide a good objective measure, but remember that HR can fluctuate based on factors like fatigue, hydration, and temperature.
• Rate of Perceived Exertion (RPE): On a 1-10 RPE scale (where 1 is resting and 10 is maximal effort), a tempo run generally falls between 7 and 8. You're definitely working hard, but you're not gasping for air or feeling extreme muscular pain.
• The Talk Test: This is one of the most practical and widely used subjective markers. During a tempo run, you should be able to speak in short, broken sentences. You can utter a few words, but you wouldn't be able to carry on a full conversation or sing. If you can speak comfortably in full sentences, you're likely not pushing hard enough. If you can't speak at all, you're going too hard.

Subjective Cues During Your Tempo Run

Beyond the "comfortably hard" umbrella, pay attention to these specific sensations:

• Breathing: Your breathing will be deep and rhythmic, significantly heavier than an easy run, but not ragged or uncontrolled. You should feel a strong urge to breathe, but not be gasping for air.
• Legs: Your leg muscles will feel engaged and working hard. There might be a building sense of fatigue or mild burning, but it shouldn't escalate into searing pain or a complete inability to move. The sensation is one of sustained effort rather than acute discomfort.
• Form: Despite the intensity, you should be able to maintain good running form. Your posture should remain upright, shoulders relaxed, and stride efficient. If your form starts to break down significantly, you might be pushing too hard.
• Mental State: Tempo runs require significant mental focus and discipline. It's a sustained effort that demands you stay present and committed to the pace, even when it feels challenging. It's an excellent workout for building mental toughness.

Common Mistakes and How to Avoid Them

Even experienced runners can misinterpret the "comfortably hard" feeling.

• Going Too Hard:

  • Mistake: Turning a tempo run into an all-out interval session. This leads to excessive lactate accumulation, early fatigue, and an inability to complete the prescribed duration. It shifts the training stimulus away from lactate threshold improvement.
  • Avoidance: Rely heavily on the talk test and RPE. If you can't speak at all, or your RPE is consistently 9-10, slow down.

• Going Too Easy:

  • Mistake: Not pushing hard enough to elicit the desired physiological adaptations. The run becomes an aerobic base run rather than a threshold workout.
  • Avoidance: Ensure your breathing is heavy and you can only speak in broken sentences. Check your heart rate if you have a monitor; if it's too low (e.g., consistently below 80% MHR), pick up the pace slightly.

• Inconsistent Pacing:

  • Mistake: Surging and fading throughout the run, rather than maintaining a steady, consistent effort.
  • Avoidance: Focus on even pacing from start to finish. Use a GPS watch to monitor your pace, but prioritize your perceived effort.

• Inadequate Warm-up or Cool-down:

  • Mistake: Jumping directly into a tempo pace without preparing your body, or stopping abruptly without proper recovery.
  • Avoidance: Always begin with 10-15 minutes of easy jogging followed by dynamic stretches. Conclude with 10-15 minutes of easy jogging and static stretches.

Integrating Tempo Runs into Your Training

Tempo runs are a powerful tool but should be integrated thoughtfully into your training plan. For most runners, one to two tempo runs per week is sufficient, especially when combined with other types of runs (easy, long, interval). Ensure you allow adequate recovery time between hard sessions to prevent overtraining and reduce injury risk. As you progress, you can gradually increase the duration of your tempo efforts or slightly increase your pace while maintaining the "comfortably hard" feeling.

Benefits of Tempo Running

Mastering the feel of a tempo run unlocks significant performance benefits:

• Improved Lactate Threshold: The primary benefit, allowing you to run faster for longer before fatigue sets in.
• Enhanced Aerobic Capacity: Builds your overall aerobic engine and endurance.
• Increased Running Economy: Promotes efficient movement at higher speeds.
• Mental Toughness and Discipline: Teaches you to sustain challenging efforts and push through discomfort.
• Better Race Pacing: Helps you develop a strong sense of pace for race day, preventing you from starting too fast or fading late.

Conclusion

Understanding how a tempo run should feel is as crucial as knowing the science behind it. It's a nuanced sensation that requires attention to your body's signals, combining subjective perception with objective data. Aim for that "comfortably hard" sweet spot where you're pushing your physiological boundaries without tipping into an unsustainable effort. By consistently hitting this intensity, you'll effectively improve your lactate threshold, enhance your endurance, and become a more resilient and efficient runner.