What Are Tempo Runs and Why Will They Help My Running - Runners Connect

1/20/2021 What are Tempo Runs and Why Will They Help My Running?
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What are Tempo Runs and Why Will

They Help My Running?
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One thing that many runners learn the hard way is that long distance running is not a sport
of instant grati cation.
Running as fast as you can for as long as you can every day rarely leads to personal bests and
instead leads to injury and overtraining.
Racing fast means running smart and targeting workouts at precise paces that reap speci c
bene ts.
Most runners have heard the term “tempo run” before, but many don’t realize that there are
actually 3 different types of tempo runs (better referred to as threshold run) and that
understanding the precise differences between the three is critical to targeting the right
effort levels.
With terms like lactate threshold, tempo run, and anaerobic being thrown around
interchangeably, understanding your training can get pretty confusing, and it can even make
guring out a tempo run pace seem complicated.
To help you better target your training and efforts, we’re going clarify what the 3 different
zones of threshold running are and how you can tell when you are running the right pace to
achieve a speci c bene t. We are even going to give you speci c workouts to use in each of
the threshold runs.
https://runnersconnect.net/training-with-thresholds-in-the-right-zone/ 1/12
1/20/2021 What are Tempo Runs and Why Will They Help My Running? - Runners Connect
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Zone 1: Anaerobic Threshold

The anaerobic threshold is often de ned as the level of exercise intensity at which lactic acid
accumulates in the blood stream (https://runnersconnect.net/coach-corner/lactate-
clearance/) faster than it can be cleared away.
Muscular acidosis, which is the lowering of muscle pH due to hydrogen ions accumulating in
the tissue, creates a burning sensation in the legs, telling an athlete that they are running
right on the edge of their anaerobic threshold.
Now:
The word anaerobic (https://runnersconnect.net/running-training-articles/aerobic-vs-

anaerobic-training/) means “without oxygen” and in the world of exercise science it describes
strength-building exercises in contrast to longer, endurance training.
In essence, when a long distance runner performs anaerobic threshold (often called tempo
runs) correctly, they are running at or very near anaerobic threshold intensity, and their body
is producing lactic acid slightly faster than it can be cleared from the blood stream.
What’s the bottom line?
Increasing your anaerobic threshold is important for runners who are racing all distances
because it allows the body to run at faster and faster speeds before fatigue and lactic acid
take over.
Athletes who race the 1500 meters all the way up through the marathon should make
anaerobic threshold work a part of their training program.
Which workouts improve my anaerobic threshold?

Tempo runs and cruise intervals at tempo effort are the workouts that increase an athlete’s
anaerobic threshold most speci cally.
Tempo runs are run at a pace that an athlete could maintain for about 60
minutes, and are sustained for approximately 20-40 minutes.
Tempo intervals are run at the same pace as tempo efforts.
Think of tempo intervals as a broken tempo run.
What is an example?
One week you may run a 40 minute tempo effort and the following week you may run 4 x 10
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minutes at the same tempo effort with a few minutes of rest in between these intervals.
NOW
Tempo intervals allow an athlete to put in a signi cant amount of time at the anaerobic
threshold with less of a strain on the body than a consistent tempo run.
How can I make sure that I am running my tempo at

the right pace?
Finding the right pace for your anaerobic threshold (a pace you could maintain for about 60
minutes) is just a matter of math.
For runners who complete a 10k in one hour, the anaerobic threshold is the same as the 10k
pace.
For runners who complete the 10k in 50 minutes, the anaerobic threshold would be the 10k
pace plus roughly 10 seconds per mile, and so on.
For some of the best runners in the world who complete a half marathon in 60 minutes, their
half marathon pace is also their anaerobic threshold pace!
Of course, as a runner becomes tter and faster throughout a season, the threshold pace will
gradually increase.
Although it is often tempting to run every workout as fast as possible, straying out of the
anaerobic threshold range negates the bene ts of increasing the anaerobic threshold.
Often, when an athlete feels good and wants to run faster on a day that is a
designated tempo effort, they do so at a pace that does not help to increase
the anaerobic threshold and by running faster they are actually doing less to
help themselves race fast in the long run.
We discuss that more in a separate post about why running faster in training may actually be
the reason you are not running fast in a race. (https://runnersconnect.net/running-training-
articles/how-to-run-faster/)
Zone 2: Lactate Threshold

As you run faster and faster, your body uses less of your aerobic system and more of your
anaerobic system that produces energy through glycolysis, essentially the fermenting of the
muscles that produces the byproduct lactic aid (https://runnersconnect.net/running-training-
articles/science-of-lactic-acid/).
Many runners confuse the anaerobic and lactate thresholds.
The two terms, while similar, should not be used interchangeably. The terms anaerobic
threshold and lactate threshold describe different points on the lactate curve.
The lactate
RUN FASTER threshold (https://runnersconnect.net/running-training-
articles/what-is-lactate-threshold/)
NOW is the point at which lactic acid is just
beginning to accumulate while the anaerobic threshold describes the point
at which lactic acid builds faster than the body is able to remove it, usually
occurring at about 4 mmol/L of lactate.
Which workouts improve my lactate threshold?

Workouts that are longer endurance workouts (https://runnersconnect.net/running-training-
articles/tempo-intervals/) or easy speed workouts help to build your lactate threshold.
A lactate threshold interval may involve something like this
1-3 mile warm up
2 x 3 miles @ 10 mile race pace with 3-5 minutes rest between each
1-2 mile cool down
Or if you prefer a ladder
1-3 mile warm up
3 miles @ 10 mile- 1/2 marathon pace with 2-5 minute rest
1-2 mile cool down
The total mileage for the day will depend on how much running your body is used to. Keep
the warm up and cool down on the lower end if you have not yet found your optimal mileage.
(https://runnersconnect.net/coach-corner/ nding-your-optimal-mileage/)
Remember we wrote about the 8 challenges to increasing mileage

(https://runnersconnect.net/running-training-articles/how-to-run-more-miles/), it may be a
good idea to take a read of that before jumping your workout volume up too high.
Save yourself the heartache of injury!
How can I make sure that I am running my

intervals at the right pace?
The differentiation between work that targets the lactate threshold and anaerobic threshold
lies in the math.
Here’s the deal:

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Workouts that increase the lactate threshold are run at 85%-91% of the anaerobic threshold,
66%-75% or VO2max (https://runnersconnect.net/running-training-articles/vo2-max-for-
runners/) or 71%-75% of maximum heart rate. (https://runnersconnect.net/running-training-
articles/heart-rate-training/)
This pace usually corresponds to 10 mile or half marathon race pace.
Most runners can hold their lactate threshold pace for 20-40 minutes in
training, depending on how t they are and the exact pace they are running.
What’s the bottom line?
Lactate threshold efforts are slightly slower than the workouts that target the anaerobic
threshold and thus, should feel slightly easier on shorter periods and can be extended slightly
on longer repeats.
Zone 3: Aerobic Threshold

The work aerobic means “with or involving oxygen.”
A runner’s aerobic system uses oxygen and burns fats, proteins and carbohydrates. It is the
main energy system used in long distance running.
Unlike the anaerobic system, the aerobic system (https://runnersconnect.net/running-

training-articles/aerobic-vs-anaerobic-training/) produces energy slowly so it cannot be relied
upon when large amounts of energy are needed immediately.
The aerobic threshold is the level of exercise intensity at which an athlete can run without
accumulating signi cant lactic acid in the blood.
For most runners, this is roughly current marathon race pace.
(https://runnersconnect.net/coach-corner/marathon-training-set-realistic-marathon-goal-
time/)
The higher your aerobic threshold, the faster and longer you can run before
crossing the line into anaerobic metabolism, a zone that cannot be sustained
for a long period of time.
For marathoners speci cally, aerobic threshold is the fastest pace at which you can still burn
fat ef ciently as a fuel source.
This is critical since increasing your ef ciency to burn fat when running at marathon pace is
the key to avoiding the wall and racing faster. (https://runnersconnect.net/running-nutrition-
articles/bonk-fatigue-cramp/)
If you are following our free 9 part marathon training schedule and guide t
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(https://runnersconnect.net/marathon-training-schedule)o learn more about how to run your
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best marathon ever.
Which workouts target the aerobic threshold?
Workouts that target and are run at current marathon pace increase the aerobic threshold.
Notice we said current marathon pace, not goal marathon pace, there is a difference, and by
training at goal pace when you are not ready, you are sabotaging your marathon (and risking
injury). (https://runnersconnect.net/coach-corner/marathon-training-set-realistic-marathon-
goal-time/)
Workouts that focus on endurance and stamina rather than short bursts of speed are the
kind of workouts that bene t the aerobic system.
My favorite aerobic threshold workout is the steady run. (https://runnersconnect.net/running-

training-articles/steady-runs-how-they-can-help-you-run-faster/)
Generally, steady runs are performed at about 10 seconds faster to 20 seconds slower than
current marathon pace.
The distance is usually between 4 and 8 miles, depending on the runners optimal mileage.
(https://runnersconnect.net/coach-corner/ nding-your-optimal-mileage/)
Many coaches advise longer intervals at marathon pace, such as 8-12 mile aerobic threshold
or marathon paces runs.
Additionally, occasionally running portions of your long runs at marathon pace are bene cial
for increasing the aerobic threshold. We actually recommend doing a steady run the day
before your long run (https://runnersconnect.net/coach-corner/are-you-putting-too-much-
emphasis-on-the-long-run-as-part-of-your-marathon-training/) instead of the traditional 3
hour plus marathons to prepare for your upcoming race.
How can I make sure that I am running the right

pace to increase my aerobic threshold?
A good rule of thumb for those without a de nable marathon race pace is the target heart
rate zone of 60-80% of maximum heart rate.
However, training by heart rate rather than current marathon pace experience is not
advisable because of the many factors that can in uence an athlete’s heart rate from day to
day.
Read this article on why I don’t recommend training by heart rate

(https://runnersconnect.net/coach-corner/why-i-dont-recommend-training-by-heart-rate/) for
more in-depth thoughts on this.
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Why Do Runners Need to Know the
Difference Between Threshold Paces?
As you can see, each type of threshold run is designed to elicit a speci c physiological
response.
When you run outside the “zone” of the threshold you’re targeting you’re not able to take full
advantage of the workout.
This happens most often with marathon runners who set out to target the aerobic threshold.
Now:
During the workout, they feel good and aerobic threshold pace feels easy so they start
running faster.
Or, they decide to use goal marathon pace as their aerobic threshold pace, which has
nothing to do with your current physiological reality. (https://runnersconnect.net/coach-
corner/marathon-training-set-realistic-marathon-goal-time/)
Unfortunately, this transitions the body into working the lactate or anaerobic threshold rather
than aerobic threshold.
It’s a slight difference, but instead of teaching their body how to burn fat ef ciently at
marathon pace and improving their ability to run longer at this high end aerobic pace, they
target the anaerobic threshold, which is great for improving the ability to buffer lactate, but
does nothing to improving marathon speci c readiness.
This is why runners will often run great in training and PR in tune-up races
but crash during the marathon. (https://runnersconnect.net/running-
training-articles/how-to-run-faster/)
Here’s the deal:
Try to think of a threshold as a giant pit of mud during a race.
For most of the race, you are feeling great, running hard and fast and pushing the pace. All of
a sudden, you enter the mud pit and your effort increases tenfold as other runners y past
you.
What if you could push that mud pit farther and farther away so that you barely touched the
beginning of it as you were crossing the nish line?
That is what threshold work aims to achieve.
Each threshold causes increased effort and physiological dif culty when you cross it.
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By raising those thresholds, you can race farther and faster more comfortably.
So stay in the zone, run smart and race hard!
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download section.
Click here to access (/premium-courses/?upgrade) this handy pace calculator to determine

what pace you should be running at for in training and at each racing distance based on a
recent race result.
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References
1. Škof B, Strojnik V. Neuromuscular fatigue and recovery dynamics following prolonged continuous run
at anaerobic threshold. British Journal of Sports Med, 2005; 40(1): 219-222
2. Wasserman K, Whipp BJ, Koyal SN, et al. Anaerobic threshold and respiratory gas exchange during
exercise. Hournal of Applied Physiology, 1973; 35(2): 236-293
3. Kinderman W, Simon G, Keul J. The signi cance of the aerobic-anaerobic transition for the
determination of work load intensities during endurance training. European Journal of Applied
Physiology, 1979; 42: 25-34
4. Hones AM, Carter H. The effect of endurance training on parameters of aerobic tness. Sports
Medicine, 2000; 29(6): 373-386
5. Barder Owen. “The Aerobic and Anaerobic Thresholds." The Aerobic and Anaerobic Thresholds.
Running for Fitness, Feb.-Mar. 2013. Web. 25 Feb. 2014.
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1/20/2021 What are Tempo Runs and Why Will They Help My Running?

What are Tempo Runs and Why Will

Zone 1: Anaerobic Threshold

The word anaerobic (https://runnersconnect.net/running-training-articles/aerobic-vs-

What’s the bottom line?

Which workouts improve my anaerobic threshold?

Tempo intervals are run at the same pace as tempo efforts.

Think of tempo intervals as a broken tempo run.

How can I make sure that I am running my tempo at

Zone 2: Lactate Threshold

Many runners confuse the anaerobic and lactate thresholds.

Which workouts improve my lactate threshold?

A lactate threshold interval may involve something like this

1-3 mile warm up

2 x 3 miles @ 10 mile race pace with 3-5 minutes rest between each

1-2 mile cool down

Or if you prefer a ladder

1-3 mile warm up

3 miles @ 10 mile- 1/2 marathon pace with 2-5 minute rest

2 miles @ 10 mile- 1/2 marathon pace with 2-5 minute rest

3 miles @ 10 mile- 1/2 marathon pace with 2-5 minute rest

1-2 mile cool down

Remember we wrote about the 8 challenges to increasing mileage

Save yourself the heartache of injury!

How can I make sure that I am running my

Here’s the deal:

This pace usually corresponds to 10 mile or half marathon race pace.

What’s the bottom line?

Zone 3: Aerobic Threshold

Unlike the anaerobic system, the aerobic system (https://runnersconnect.net/running-

My favorite aerobic threshold workout is the steady run. (https://runnersconnect.net/running-

How can I make sure that I am running the right

Read this article on why I don’t recommend training by heart rate

Here’s the deal:

Try to think of a threshold as a giant pit of mud during a race.

That is what threshold work aims to achieve.

RunnersConnect Master Extra

Click here to access (/premium-courses/?upgrade) this handy pace calculator to determine

Not a RunnersConnect Master member? Click here to learn more

Some Other Posts You May Like...

How to Become a Better Runner (Even When Under Quarantine)

Read More » (https://runnersconnect.net/how-to-become-a-better-runner-when-you-dont-have-races-or-cant-train-

What to Do if My Race is Cancelled (https://runnersconnect.net/what-to-do-if-my-

Read More » (https://runnersconnect.net/what-to-do-if-my-race-is-cancelled/)

Neuromuscular Fitness: The Secret To Improving Your Pace

Read More » (https://runnersconnect.net/increase-intensity-without-injury/)

Meet the Team(/running-coaches/)

5k & 10k Training(/5k-and-10k-training/)

Half Marathon Training(/half-marathon-training/)

Free Insider Membership(/register-insider/)

Race Day Fueling(/marathon-nutrition-blueprint/)

Improving Form Course(/improve-running-form/)

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