How to Use Tempo Runs to Increase Fitness

Challenging yourself and staying in control may seem like opposites, but combining the two can be a powerful tool for any runner. Tempo training involves going beyond your easy pace without crossing the line into exhaustion. Whether you're a seasoned athlete or a beginner looking to improve, understanding and incorporating tempo runs into your routine can unlock new levels of fitness.

What are Tempo Workouts For?

Tempo training helps your body get better at clearing lactate, a substance your muscles produce when you run. At lower speeds, your body easily removes lactate and can even use it as fuel. At higher speeds, lactate builds up faster than your body can clear it, increasing fatigue. Your lactate threshold is the point where this occurs.

Training at tempo pace will produce some lactate, but not at levels that will lead to rapid fatigue. In this state, your body learns to clear the lactate from your muscles and use it as a fuel source. Since it is below threshold, you can spend considerably more time in these conditions, allowing for a stronger signal telling your body to adapt.

This style of workout is most commonly used for races like the 3K, 5K, and 10K. Clearing and utilizing lactate is critical when training for these races because runners will be at or above their threshold for the duration of the race. With the overabundance of lactate, fatigue will likely still set in during the race. However, the ability to clear as much as possible and utilize it as fuel will give you an edge.

For Half-Marathon and Marathon athletes, tempo runs are also used in training. Race pace for these athletes is below threshold, so there isn't an overabundance of lactate like there is in the 5K. However, the conditions in these races are very similar to that of a tempo run, with enough lactate around to be used as fuel. Simulating a race environment makes this a powerful tool.

What Intensity are Tempo Runs?

Tempo runs should be performed at an intensity that is challenging yet manageable, often described as "comfortably hard." The key is to stay in the proper zone, below your lactate threshold, ensuring you can recover before your next workout.

This intensity allows you to train effectively without overexerting yourself. To gauge the right effort, monitor your heart rate and pace. Typically, runners will tempo at in the Aerobic Power zone, also known as Zone 3.

Tempo workouts should feel easier at the beginning, and get more challenging as you hold the pace for longer. To avoid starting too fast, try starting at the lower end of Zone 3, before working your way into the higher end.

COROS Coaching Tip: While it is easiest to keep an even pace on a flat path, effort-based metrics like heart rate and effort-pace allow for tempo runs to be managed over more difficult terrain!

Tempo runs are often described as "comfortably hard"

Examples of Tempo Run Workouts

Traditional Tempos are a single run at your tempo intensity. These typically last anywhere from 20 to 40 minutes, depending on your ability level. As athletes advance in fitness, they can maintain their tempo pace for longer. Despite its simplicity, this is a powerful workout for any runner.

Broken Tempos break up the tempo session into multiple shorter efforts with short breaks.The recovery period allows you to complete more volume at tempo pace. The breaks also double as a safety net in case you cross your threshold. This gives the body a chance to clear the lactate back to sustainable levels before you start again.

Approach these like a normal tempo run, even though it may sound like high-intensity interval training. The intensity should be the same, not higher, than a traditional tempo. When close to lactate threshold, raising the intensity even a small amount can dramatically change how your body responds.

COROS Coaches have designed a few broken tempo workouts for runners of all levels to try. Add them to your workout library and try one out for your next workout!

Beginner Broken Tempo

• Runners will complete a tempo split into 3 segments (2K, 2K, and 1K). Try to maintain the same pace across all three.
• 3-minute easy walking rest in between

Intermediate Broken Tempo

• This level contains just two segments (2x3K) but has more total running volume and a shorter rest.
• 2-minute easy walking rest

Advanced Broken Tempo

• The advanced tempo has 8 kilometers of running separated into three sections (3K, 3K, 2K). This has the most volume with the shortest rest.
• 90-second easy walking rest

Tempo training is a game-changer for runners looking to boost their performance. By adding these workouts into your routine, you can improve your ability to handle the demands of high-intensity running. Whether you're a beginner or an experienced runner, these workouts will help you push your limits and achieve your goals.

How Can COROS Coaches Help?

COROS Coaches are a team of dedicated and certified coaches who can guide you in your training and understanding your metrics, for free. Email them at coach@coros.com today and get the discussion going on how to train toward your goals!