3 Types of “Tempo Runs”

“Tempo Runs” is the generic name given by many runners and coaches for continuous runs done at a quicker pace. Usually these “tempo runs” are done at paces between 15k and marathon pace, depending on the length of the run, with shorter tempo runs being done at lactate threshold (LT) pace, which is roughly 15k to HM pace for most sub-elites and elites, and longer tempo runs done at closer to aerobic threshold (AT) pace, which is roughly 30k to Marathon pace for most sub-elites and elites.

Note: LT pace would fall in Zone 3 and AT pace would fall in Zone 4 in the MPR Training Zones as discussed in my book.

There are 3 types of these tempo runs that I would like to recommend to you, for regular use in your training schedules. I’ll go over each and explain what I think is the best way to do each one.

Even Pace Tempo Run

This is the variety most of us think of when here the term “tempo run”. This is simply a continuous run for a set distance done at a quick speed that does not vary much during the run.

LT Example: If LT pace is 5:00 per mile, then a 5 mile run done at steady 5:00 per mile pace.
AT Example: If AT pace is 5:20 per mile, then a 10 mile run done at a steady 5:20 per mile pace.

The benefits of this type of tempo run are pretty straight forward, they help push-out the lactate or aerobic thresholds, by improving the bodies efficiency at those speeds.

Progression Tempo Runs

Progression tempo runs are tempo runs where the pace is increased throughout the run. I believe that most effective progression in pace for this workout is roughly 30 seconds per mile between the slowest and fastest portion of the run. You would start the progression run at 20 seconds per mile slower than, and finish it at 10 seconds per mile faster than your even paced tempo.

There are 2 ways I recommend that can do this progression, and either works fine:
1) By gradually and continually increasing the pace during the run
2) By breaking the run into 3-10 segments and running each segment quicker than the last

LT Example: If LT pace is 5:00 per mile, then doing a 5 mile run starting at 5:20 per mile pace and finishing at 4:50 per mile pace.
AT Example: If AT pace is 5:20 per mile, then doing a 10 mile run starting at 5:40 per mile pace and finishing at 5:10 per mile pace.

The benefits of doing your tempo run in this manner, is that you are better mirroring the effort profile of a race, as considerably more effort is needed late in the race and in this run than the start, and often runners feel/perform better in this type of tempo run as they get to work into the pace before it becomes difficult. By working into and then passing your lactate or aerobic threshold in this workout, you help to push-out the pace at which you reach those thresholds.

Wave Tempo Run

Wave tempos runs are tempo runs in which the pace is alternated back and forth across the threshold. You would break your tempo run into either half mile or mile segments and then run the first segment at 10 seconds per mile faster than the threshold you are working, and then run the next segment at 20 seconds per mile slower than the threshold you are working, then repeating that sequence until the full distance of the run is completed. I recommend using half mile segments when working your lactate threshold and mile segments when working your aerobic threshold. I also recommend starting with a slower pace for the first segment to allow the body to work into the run. This workout takes a little getting used to and good sense of pace, it may be best to do it on a track or a course with quarter mile markers the first few times until you comfortable with the pacing of it.

LT Example: If LT pace is 5:00 then running 5 miles alternating half mile segments between 2:25 and 2:40.

AT Example: If AT pace is 5:20 then running 10 miles alternating mile segments between 5:10 and 5:40 pace.

The benefit of doing your tempo runs in this manner, is that you by running just a little faster than the threshold and a little slower you are teaching the body to be more efficient as it learns to recover at faster speeds. There are many who theorize that such wave workouts increase the permeability of the cell membranes which allows them to get rid of lactate and waste products quicker. The end result is a pushing out of the pace at which those threshold (LT or AT) occur.

Using All 3 Types

By using all 3 types of tempo runs on a regular basis in our training plan, we are targeting our thresholds in a slightly different way in each workout. The end result is often more improvement than we would experience by just utilizing one method.