If you're a runner, you've probably heard the term “tempo run” thrown around in training plans or by enthusiastic running buddies. But what exactly is a tempo run? And more importantly, why should you care? Well, incorporating tempo runs into your training could make a huge difference in your performance. Think faster times, longer endurance, and a lot less huffing and puffing on those hills. Sounds pretty good, right?
We’ll break down the tempo run basics, serve up tips on how to get started, and even throw in advice on avoiding blisters, chafing, and post-run soreness—all the fun side effects we runners know too well. Whether you’re a newbie or a seasoned marathoner, tempo runs have something to offer. Let’s get into it.
What Is a Tempo Run?
A tempo run, also known as a threshold run, is a specific type of workout designed to improve your running efficiency and endurance at higher speeds. It’s all about running at a “comfortably hard” pace—a pace you can sustain for 20 to 40 minutes but couldn’t keep up forever (unless you’re secretly a running cyborg, in which case, congrats).
Tempo runs generally sit right below your lactate threshold. This is the term for the point at which your muscles start screaming because of an excessive build-up of lactate (a byproduct of strenuous exercise). By training at a tempo pace, you teach your body to delay that dreaded lactic acid build-up, which means you can run harder for longer without your legs turning into jelly.
The Physiological Edge: Why Tempo Runs Transform Runners
Ever feel that burning sensation in your muscles when you push a little too hard? This is “lactate,” (not to be confused with lactic acid OR secreting milk - they’re other things). But it’s not what causes muscle soreness. The real culprit for that post-run soreness that lasts for days is something else entirely called Delayed Onset Muscle Soreness or DOMS (more on that later)
Lactate Threshold Mastery: Taming the Burn
Your body is constantly producing and clearing lactate. As you run faster, you produce it more quickly. Your lactate threshold is the point where your body can no longer clear it as fast as it’s producing it. When this happens, a bunch of signals go off that make you feel fatigued and force you to slow down. Tempo runs are all about pushing this threshold.
By consistently running right at or just below that limit, you're training your body to get better at clearing lactate and, get this, even using it as a fuel source! The end result? You can run faster for longer before that fatigue sets in. In fact, having a high lactate threshold is an even better predictor of endurance performance (relevant for long-distance and ultra-endurance) than your VO2 max.
How to Find Your Tempo Pace
Here’s where it gets personal: tempo runs aren’t one-size-fits-all. Your pace really depends on your fitness level and goals. Here are three ways to nail it:
Feel-Based Approach
A tempo run should feel like you’re working hard, but not flat-out racing. If you can manage a sentence or two while still gasping for air, you’ve hit the sweet spot.
Heart Rate Method
Aim for 80–90% of your maximum heart rate during a tempo run. You can use a fitness tracker or smartwatch to monitor this.
Pace Calculation
Some runners base their tempo pace on race times. A common guideline is to aim for a pace around 20–30 seconds per mile slower than your 5K race pace or 10–20 seconds slower than your 10K race pace.
Not a fan of maths? No worries, if you’re running at a pace that feels “comfortably hard,” that works just fine. The key is consistency.
The Benefits of Tempo Runs
Still wondering why you’d willingly put yourself through this sweaty, aching, gasping effort? Here are a few irresistible reasons every runner should add tempo runs to their training mix…
Boost Your Speed and Efficiency
Tempo runs help you build speed without sprinting headlong into an injury. By pushing your body just below the lactate threshold, you train your muscles and cardiovascular system to handle harder efforts with less strain. Faster race time, here you come.
Improves Your Endurance
Maybe chasing PBs isn’t your jam, but running longer without dying sounds appealing. Tempo runs build endurance by teaching your muscles to use oxygen more efficiently, meaning you can sustain tough efforts for longer. Ideal if you’re tackling a half-marathon or beyond.
Perfect for Race Preparation
Tempo runs mimic the intensity levels you’ll face in a race, making them the unsung heroes of your training plan. Get your body (and mind) used to the grind of maintaining a challenging pace—it’ll pay off on race day when you’re pushing through those mid-race miles.
Mental Toughness & Resilience: Pushing Through the "Pain Cave"
Beyond the physical benefits, tempo runs are a fantastic way to train your mind. Maintaining that "comfortably hard" pace for an extended period forces you to push right to the edge of your comfort zone. It's a mental gym session.
You learn to get comfortable with being uncomfortable. This ability to focus and push through when things get tough, often called navigating the "pain cave", is a skill that’s invaluable not just on race day, but in life itself.
The Runner's Toolkit: Holistic Foot & Body Care
So you’ve just smashed a great tempo run. Now what? Time to show your body some love. Because a good workout is only as good as the recovery that follows.
Blisters & Chafing: The Unsung Saboteurs
We've all been there: a perfect run ruined by a hot spot that turns into a painful blister, or skin chafing in a place you didn't even know chafed.
Sometimes, even with the best gear, you need an extra layer of defence. That’s where our anti-chafe balm comes in. Chafe Guard is an all-natural balm that creates an invisible, breathable shield on your skin. Its powerhouse ingredient, beeswax, forms a durable barrier that stops friction dead in its tracks. And propolis, often called “nature's cure-all salve,” soothes irritated skin and helps with healing. Just a quick swipe on any areas prone to rubbing before you run, and you’re good to go.
Muscle Aches & DOMS: The Post-Workout Reality
Remember that lovely soreness we talked about? That’s DOMS, and it’s a completely normal sign that your muscles are adapting and getting stronger. It usually shows up a day or two after a tough workout and lasts for a few days.
While it’s a sign of a job well done, you don’t have to suffer in silence. Our natural muscle rub offers targeted assistance.
Deep Feets is packed with a blend of natural ingredients known for their soothing and restorative properties. Our star ingredient, arnica, has been a go-to for centuries to help reduce swelling and muscle pain. It’s got a compound called helenalin, which is known for its anti-inflammatory properties.
We also use turmeric and ginger. Both ingredients contain powerful active anti-inflammatory compounds. A gentle massage with Deep Feets after a tough run helps soothe those tired muscles and gets you ready for your next session, while using Chafe Guard during your training will help keep you moving without any cheeky blisters coming in to ruin the run.
Tempo runs are the unsung hero of training—simple and science-backed. They sharpen your endurance, resilience, and mental game in one sexy package.
So lace up, do one a week, reward yourself with Deep Feets and Chafe Guard, and watch your “comfortably hard” evolve into “damn, I’ve got this.”
