4 Tempo Run Workouts to Tune Up Your Training

Below are four different types of tempo workouts. Pick one to add to your weekly routine or mix-it-up and try a different one each week:

Traditional Tempo

Begin and end the run with a 1-mile warm-up/cool-down. Run these beginning and ending miles at an easy conversational pace. Run the miles in between at a pace that's 30-45 seconds slower than your 5K race pace. (Example: 1-mile warm-up; 2-miles at tempo pace; 1-mile cool-down)

More: Jump Start Your Training With Speed Workouts

Tempo Intervals

Begin and end the run with a 1-mile warm-up/cool-down. Run these beginning and ending miles at an easy conversational pace. For the miles in between, alternate between a 5-minute fast and a 5-minute slow interval. The fast intervals should be run at a pace that's 25-30 seconds slower than your 5K race pace. Continue alternating the fast and slow intervals until you reach the last cool-down mile. (Example: 1-mile warm-up; 3-miles alternating 5-min fast pace/5-min slow pace intervals; 1-mile cool-down)

Race-Pace Tempo

This tempo run is particularly good when training for a half or full marathon. Begin and end the run with a 1-mile warm-up/cool-down. Run the miles in between at your half or full marathon race pace. (Example: 1-mile warm-up; 4-miles at race pace; 1-mile cool-down)

More: How to Find a Race Pace That Works

Negative Split Tempo

This tempo run is great for teaching your mind and body that you can "pull-it-out" on the back-half of a run. Run the first half of the run at an easy conversational pace. Run the back-half at tempo pace creating a negative split. (Example: Run out 3 miles at easy pace; Run back 3 miles at tempo pace)

(Note: If you don't have a GPS watch to track your pace, use the "talking test." If you can easily talk during the tempo portion, then you're probably not running fast enough.)

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About the Author

Thad McLaurin

Certified running and fitness coach Thad McLaurin hosts and writes the popular RunnerDude's Blog and is the owner of RunnerDude's Fitness in Greensboro, North Carolina. He has a BA in Education from UNC-Chapel Hill, and his credentials include personal trainer certifications from NPTI and ACSM, as well as running coach certifications from RRCA and USA-Track & Field. Thad's greatest reward is helping others live healthy, active lifestyles. From general fitness to marathon training, Thad can help you reach your fitness and running goals.
Certified running and fitness coach Thad McLaurin hosts and writes the popular RunnerDude's Blog and is the owner of RunnerDude's Fitness in Greensboro, North Carolina. He has a BA in Education from UNC-Chapel Hill, and his credentials include personal trainer certifications from NPTI and ACSM, as well as running coach certifications from RRCA and USA-Track & Field. Thad's greatest reward is helping others live healthy, active lifestyles. From general fitness to marathon training, Thad can help you reach your fitness and running goals.

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