Tempo Runs: Comfortably Hard Running Explained

A tempo run is a sustained effort at a pace that feels comfortably hard. It is faster than easy running but slower than an all-out race.

How it should feel

• Breathing is heavy but controlled.
• You can speak only a few words at a time.
• You feel you could hold the effort for about 20 to 30 minutes, but not much longer.

Why do them

Tempo running trains your body to hold a faster pace for longer. It is useful if you want to improve at 5K, 10K or longer distances.

A beginner tempo session

1. Warm up with 10 minutes of easy running.
2. Run 10 minutes at comfortably hard effort.
3. Cool down with 10 minutes of easy running.

As you get fitter, build the middle block gradually to 15, 20 or 25 minutes.

Effort, not a fixed pace

A tempo pace changes with heat, hills, wind and fatigue. Use effort as your guide, and treat pace as information, not a rule.

When to include it

• Only after several weeks of regular easy running
• Once a week at most
• On a day when you are rested

Tips for flat, steady running

A flat route with few stops makes it easier to hold a steady effort. Looking at your pace now and then helps you avoid starting too fast.

Common mistakes

• Running too hard and turning it into a race
• Doing it every day
• Skipping the warm-up
• Ignoring how tired you feel

Tips

• Keep most weekly runs easy.
• Try it on a familiar route.
• Compare sessions over several weeks, not day to day.

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