{"id":2786,"date":"2019-12-09T09:30:00","date_gmt":"2019-12-09T09:30:00","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=2786"},"modified":"2023-10-12T19:37:56","modified_gmt":"2023-10-12T18:37:56","slug":"what-is-a-tempo-run","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/what-is-a-tempo-run\/","title":{"rendered":"What is tempo running (and why you need it)"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:149.92679355783%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:150%; }img#mv-trellis-img-4{display:block;}img#mv-trellis-img-5::before{padding-top:100%; }img#mv-trellis-img-5{display:block;}img#mv-trellis-img-6::before{padding-top:100%; }img#mv-trellis-img-6{display:block;}<\/style>\n<p>If you want to be able to run faster and longer, then tempo running should be an essential part of your training plan.<\/p>\n\n\n\n<p>Tempo running is designed to get you used to running at a faster pace over longer sustained efforts. <\/p>\n\n\n\n<p>Like other forms of speed training, tempo running is key to being able to run faster. <\/p>\n\n\n\n<p>But what exactly in tempo running and how should it be used in your training? <\/p>\n\n\n\n<p>In this guide we&rsquo;ll explore:<\/p>\n\n\n\n<ul>\n<li>What is a tempo run?<\/li>\n\n\n\n<li>What is tempo run pace?<\/li>\n\n\n\n<li>What are the benefits of tempo running?<\/li>\n\n\n\n<li>How to incorporate tempo runs into your training plan<\/li>\n\n\n\n<li>Tempo running vs Fartlek training <\/li>\n\n\n\n<li>5 tempo running workouts to help improve endurance and speed<\/li>\n<\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s get going!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/21-1-683x1024.png\" alt=\"what is a tempo run\" class=\"wp-image-4660\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/21-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/21-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/21-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/21-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20683%201024'%3E%3Crect%20width='683'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"what is a tempo run\" class=\"wp-image-4660 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/21-1.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/21-1-683x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/21-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/21-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/21-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/21-1.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What is a tempo run?<\/strong><\/h2>\n\n\n\n<p>Like <a href=\"https:\/\/www.runwithcaroline.com\/interval-training-benefits-for-runners\/\" data-type=\"post\" data-id=\"4249\">interval training<\/a> and <a href=\"https:\/\/www.runwithcaroline.com\/fartlek-training-advantages-and-disadvantages\/\" data-type=\"post\" data-id=\"6258\">Fartlek training<\/a>, tempo running is a form of speed training. <\/p>\n\n\n\n<p>It involves you running at a sustained effort so you can build up your endurance and stamina over a period of time. <\/p>\n\n\n\n<p>Tempo runs are also known as &lsquo;threshold&rsquo; runs. The term &lsquo;threshold&rsquo; refers to lactate threshold. <\/p>\n\n\n\n<p>Your lactate threshold is the level at which the intensity of your run causes lactate to accumulate in the blood at a faster rate than it can be removed.<\/p>\n\n\n\n<p>Lactate is the byproduct of burning carbohydrates. <\/p>\n\n\n\n<p>The idea is that you run a tempo run at a level at which your body is able to clear as much lactate as it produces. <\/p>\n\n\n\n<p>In other words, your body&rsquo;s lactate clearance is at the same level as its lactate production, meaning you avoid the burning sensation in your legs. <\/p>\n\n\n\n<p>If you run too fast, you&rsquo;ve gone beyond the &lsquo;threshold&rsquo; and your body cannot clear the amount of lactate that it is producing.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/interval-training-benefits-for-runners\/\" data-type=\"post\" data-id=\"4249\">6 interval training benefits for runners<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What is tempo run pace?<\/strong><\/h2>\n\n\n\n<p>A tempo run should be run at a pace that is about 25 to 30 seconds slower than your 5k race pace. <\/p>\n\n\n\n<p>For example, if your 5k race pace is 7:00 minutes per mile, then your tempo run pace will be 7:30 minutes per mile. <\/p>\n\n\n\n<p>Your tempo run is should feel challenging and comfortably hard, but not so challenging that you&rsquo;re full out sprinting. <\/p>\n\n\n\n<p>In other words, if you feel like you&rsquo;re going to collapse at the end of your run, then you&rsquo;re running way too fast. <\/p>\n\n\n\n<p>You should be able to hold a tempo run for roughly 20 minutes without running out of gas. <\/p>\n\n\n\n<p>If you&rsquo;re unsure what your race pace is for a certain distance, the easiest way is to insert your race times into a <a href=\"https:\/\/www.active.com\/fitness\/calculators\/pace\" target=\"_blank\" rel=\"noopener\">running pace calculator<\/a>. <\/p>\n\n\n\n<p>The calculator will tell you your estimated race pace when you enter your time and distance.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/fartlek-training-advantages-and-disadvantages\/\" data-type=\"post\" data-id=\"6258\">What is Fartlek training? 11 Fartlek training advantages and disadvantage<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/22-1-683x1024.png\" alt=\"what is a tempo run\" class=\"wp-image-4661\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/22-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/22-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/22-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/22-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/22-1-683x1024.png.webp\" alt=\"what is a tempo run\" class=\"wp-image-4661 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/22-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/22-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/22-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/22-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/22-1.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What are the benefits of tempo running?<\/strong><\/h2>\n\n\n\n<p>There are many physical and mental benefits to tempo running. <\/p>\n\n\n\n<p>Tempo running helps to:<\/p>\n\n\n\n<ul>\n<li>Improve your endurance and stamina<\/li>\n\n\n\n<li>Increase your speed<\/li>\n\n\n\n<li>Build your mental strength when running<\/li>\n\n\n\n<li>Add variety into your training<\/li>\n\n\n\n<li>Boost your running confidence<\/li>\n<\/ul>\n\n\n\n<p><strong>#1<\/strong> <strong>Improves your endurance and stamina<\/strong><\/p>\n\n\n\n<p>As detailed earlier in this guide, tempo running gets your body used to running at a faster, sustained pace and therefore <a href=\"https:\/\/www.runwithcaroline.com\/increase-running-stamina-and-endurance\/\" data-type=\"post\" data-id=\"5267\">improves your stamina and endurance<\/a>. <\/p>\n\n\n\n<p>When running at a faster pace for longer periods, you will notice physiological changes in your body which at first may feel challenging if not strange.<\/p>\n\n\n\n<p>However, with consistency and practice, you will soon reap the benefits of tempo running. <\/p>\n\n\n\n<p><strong>#2<\/strong> <strong>Increase your speed<\/strong><\/p>\n\n\n\n<p>Tempo runs cause physiological adaptations in your body.&nbsp;<\/p>\n\n\n\n<p>When you regularly run at the lactate threshold for 20 minutes or more, your body gets used to running at this pace and this therefore improves your speed as well as endurance and stamina.&nbsp;<\/p>\n\n\n\n<p>Running at a sustained, challenging pace trains your cardiovascular and muscular systems to better deal with faster paces over longer races.&nbsp;<\/p>\n\n\n\n<p><strong>#3<\/strong> <strong>Builds your mental strength when running<\/strong><\/p>\n\n\n\n<p>Running is often a mental battle with yourself.<\/p>\n\n\n\n<p>The first mile is always the hardest, and thereafter it&rsquo;s a real challenge to keep going.<\/p>\n\n\n\n<p>Tempo running gives you an incredible psychological advantage.<\/p>\n\n\n\n<p>This is because you&rsquo;re safe in the knowledge that you can still feel in control even when running at a challenging pace.&nbsp;<\/p>\n\n\n\n<p><strong>#4<\/strong> <strong>Add variety into your training<\/strong><\/p>\n\n\n\n<p>Variety and progression are two essential ingredients when looking to your improve running performance. <\/p>\n\n\n\n<p>If you&rsquo;re used to running at the same pace each week, you will not see any gains in your performance. <\/p>\n\n\n\n<p>By including runs at an easy, steady and quick pace, you will really see the benefits when it comes to your speed.<\/p>\n\n\n\n<p><strong>#5<\/strong> <strong>Boosts your running confidence<\/strong><\/p>\n\n\n\n<p>For many runners, tempo running gives them a huge confidence boost.  <\/p>\n\n\n\n<p>Those runners who lack endurance often struggle &ndash; both physically and mentally &ndash; in the middle to late stages of a race.&nbsp;<\/p>\n\n\n\n<p>However, with tempo running, when practiced regularly, you&rsquo;ve effectively trained your body (and brain) to endure the entire race. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-an-8-minute-mile\/\" data-type=\"post\" data-id=\"8983\">How to run an 8 minute mile<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/23-683x1024.png\" alt=\"what is a tempo run\" class=\"wp-image-4662\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/23-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/23-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/23-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/23.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/23-683x1024.png.webp\" alt=\"what is a tempo run\" class=\"wp-image-4662 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/23-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/23-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/23-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/23.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/23.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How to incorporate tempo runs in your training<\/strong><\/h2>\n\n\n\n<p>In order to reap the benefits of tempo running, you should do them 1-2 times a week as part of your training routine.&nbsp;<\/p>\n\n\n\n<p>A good way to insert tempo runs into your training is to sandwich a tempo run with two easy runs:<\/p>\n\n\n\n<p>A <strong>40 minute tempo run<\/strong> could look like this:<\/p>\n\n\n\n<ol>\n<li>Warm up <\/li>\n\n\n\n<li>Start with a 10 minute easy run<\/li>\n\n\n\n<li>Complete a 20 minute tempo run<\/li>\n\n\n\n<li>End with a 10 minute easy run<\/li>\n\n\n\n<li>Cool down<\/li>\n<\/ol>\n\n\n\n<p>A <strong>60 minute tempo run<\/strong> could look like this:<\/p>\n\n\n\n<ol>\n<li>Warm up<\/li>\n\n\n\n<li>Start with a 20 minute easy run<\/li>\n\n\n\n<li>Complete a 20 minute tempo run<\/li>\n\n\n\n<li>End with a 20 minute easy run<\/li>\n\n\n\n<li>Cool down<\/li>\n<\/ol>\n\n\n\n<p>If you&rsquo;re training for a longer race, like a half marathon or marathon, then include longer tempo runs either during your run or at the end of your long run.<\/p>\n\n\n\n<p>A <strong>long tempo run<\/strong> could look like this:<\/p>\n\n\n\n<ol>\n<li>Warm up<\/li>\n\n\n\n<li>Start with a 20 minute tempo run<\/li>\n\n\n\n<li>Complete a 60 minute easy run<\/li>\n\n\n\n<li>Finish with a 20 minute tempo run<\/li>\n\n\n\n<li>Cool down<\/li>\n<\/ol>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-warm-up-before-a-run\/\" data-type=\"post\" data-id=\"1084\">How to warm up before a run<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Tempo running vs Fartlek training<\/strong><\/h2>\n\n\n\n<p>The main difference between tempo running and <a href=\"https:\/\/www.runwithcaroline.com\/fartlek-training-advantages-and-disadvantages\/\" data-type=\"post\" data-id=\"6258\">Fartlek training<\/a> is that tempo running is structured, whilst Fartlek training is unstructured.<\/p>\n\n\n\n<p>Here are the differences:<\/p>\n\n\n\n<p><strong>Tempo running<\/strong><\/p>\n\n\n\n<ul>\n<li>Structured form of training<\/li>\n\n\n\n<li>Involves running at a faster effort over time<\/li>\n\n\n\n<li>Running is to time, not distance<\/li>\n<\/ul>\n\n\n\n<p><strong>Fartlek training<\/strong><\/p>\n\n\n\n<ul>\n<li>Unstructured form of training<\/li>\n\n\n\n<li>Involves alternating periods of moderate to hard running with easy running<\/li>\n\n\n\n<li>More free flowing &ndash; you can use random markers like lampposts or street blocks as the finish line<\/li>\n<\/ul>\n\n\n\n<p>Arguably, Fartlek training is a welcome, fun addition to any training plan!<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-long-does-it-take-to-run-a-mile\/\" data-type=\"post\" data-id=\"8236\">How long does it take to run a mile? <\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"1500\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/24-683x1024.png\" alt=\"what is a tempo run\" class=\"wp-image-4663\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/24-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/24-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/24-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/24.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"1500\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/24-683x1024.png.webp\" alt=\"what is a tempo run\" class=\"wp-image-4663 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/24-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/24-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/24-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/24.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/24.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>5 tempo running workouts to improve endurance and speed<\/strong><\/h2>\n\n\n\n<p>Now you know the benefits of tempo running and how to incorporate them into your training, here are a few sample tempo running workouts.<\/p>\n\n\n\n<p><strong>#1 Beginner tempo workout<\/strong><\/p>\n\n\n\n<ul>\n<li>Warm up<\/li>\n\n\n\n<li>10 minute easy run<\/li>\n\n\n\n<li>20 minute easy run<\/li>\n\n\n\n<li>10 minute easy run<\/li>\n\n\n\n<li>Cool down<\/li>\n<\/ul>\n\n\n\n<p><strong>#2 Intermediate tempo workout<\/strong><\/p>\n\n\n\n<ul>\n<li>Warm up<\/li>\n\n\n\n<li>30 minute easy run<\/li>\n\n\n\n<li>20 minute tempo run<\/li>\n\n\n\n<li>30 minute easy run<\/li>\n\n\n\n<li>Cool down<\/li>\n<\/ul>\n\n\n\n<p><strong>#3 Advanced tempo workout<\/strong><\/p>\n\n\n\n<ul>\n<li>Warm up<\/li>\n\n\n\n<li>20 minute tempo run<\/li>\n\n\n\n<li>60 minute easy run<\/li>\n\n\n\n<li>20 minute tempo run<\/li>\n\n\n\n<li>Cool down<\/li>\n<\/ul>\n\n\n\n<p><strong>#4 Hilly tempo workout<\/strong><\/p>\n\n\n\n<ul>\n<li>Warm up<\/li>\n\n\n\n<li>10 minute easy run<\/li>\n\n\n\n<li>20 minute tempo run on hilly terrain<\/li>\n\n\n\n<li>10 minute easy run<\/li>\n\n\n\n<li>Cool down<\/li>\n<\/ul>\n\n\n\n<p><strong>#5 Treadmill tempo workout<\/strong><\/p>\n\n\n\n<ul>\n<li>Warm up<\/li>\n\n\n\n<li>10 minute easy run<\/li>\n\n\n\n<li>5 minute tempo run (7 out of 10 effort)<\/li>\n\n\n\n<li>5 minute tempo run (8.5 out of 10 effort)<\/li>\n\n\n\n<li>5 minute tempo run (7 out of 10 effort)<\/li>\n\n\n\n<li>5 minute tempo run (8.5 out of 10 effort)<\/li>\n\n\n\n<li>10 minute easy run<\/li>\n\n\n\n<li>Cool down<\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-mv-diy\"><script type=\"application\/ld+json\">{\"@context\":\"http:\\\/\\\/schema.org\",\"@type\":\"HowTo\",\"name\":\"5 tempo running workouts\",\"author\":{\"@type\":\"Person\",\"name\":\"Run With Caroline\"},\"datePublished\":\"2019-12-06\",\"description\":\"Here are some beginner, intermediate and advanced tempo running workouts to increase your speed and endurance.\",\"about\":\"Speedwork\",\"step\":\"BeginnerWarm up \\n\\n10 minute easy run\\n\\n20 minute easy run\\n\\n10 minute easy run\\n\\nCool down\\n\\nIntermediateWarm up\\n\\n30 minute easy run\\n\\n20 minute tempo run\\n\\n30 minute easy run\\n\\nCool down\\n\\nAdvanced Warm up\\n\\n20 minute tempo run\\n\\n60 minute easy run\\n\\n20 minute tempo run\\n\\nCool down\\n\\nHilly tempo runWarm up\\n\\n10 minute easy run\\n\\n20 minute tempo run on hilly terrain\\n\\n10 minute easy run\\n\\nCool down\\n\\nTreadmill tempo runWarm up\\n\\n10 minute easy run\\n\\n5 minute tempo run (7 out of 10 effort)\\n\\n5 minute tempo run (8.5 out of 10 effort)\\n\\n5 minute tempo run (7 out of 10 effort)\\n\\n5 minute tempo run (8.5 out of 10 effort)\\n\\n10 minute easy run\\n\\nCool down\",\"keywords\":\"what is a tempo run\",\"aggregateRating\":{\"@type\":\"AggregateRating\",\"ratingValue\":4.5,\"reviewCount\":\"4\"},\"url\":\"https:\\\/\\\/www.runwithcaroline.com\\\/what-is-a-tempo-run\\\/\"}<\/script>\t<section id=\"mv-creation-4\" class=\"mv-create-card mv-create-card-4 mv-diy-card mv-create-card-style-centered mv-no-js mv-create-center-cards mv-create-has-uppercase mv-create-has-image \" style=\"position: relative;\">\n\t\t\n\t\t<div class=\"mv-create-wrapper\">\n\n\t\t\t\n\t\t\t<header class=\"mv-create-header\">\n\t\t\t\t<noscript><img decoding=\"async\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/11\/Copy-of-Untitled-2-200x200.jpg\" class=\"mv-create-image no_pin ggnoads\" data-pin-nopin=\"true\" alt=\"5 tempo running workouts\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/11\/Copy-of-Untitled-2.jpg\" title=\"\"><\/noscript><img decoding=\"async\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/11\/Copy-of-Untitled-2-200x200.jpg.webp\" class=\"mv-create-image no_pin ggnoads lazyload\" data-pin-nopin=\"true\" alt=\"5 tempo running workouts\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/11\/Copy-of-Untitled-2.jpg\" title=\"\" width=\"300\" height=\"300\" id=\"mv-trellis-img-5\" loading=\"lazy\" data-trellis-processed=\"1\"><h2 class=\"mv-create-title mv-create-title-primary\">5 tempo running workouts<\/h2>\n\t\t<div class=\"mv-create-description\">\n\t\t\t<p>Here are some beginner, intermediate and advanced tempo running workouts to increase your speed and endurance.<\/p>\n\t\t<\/div>\n\t\t<div id=\"mv-create-4\" class=\"mv-create-reviews\" data-mv-create-id=\"4\" data-mv-create-rating=\"4.5\" data-mv-create-total-ratings=\"4\" data-mv-rest-url=\"https:\/\/www.runwithcaroline.com\/wp-json\/\"><\/div>\n\t<!-- This is a button so it inherits theme styles -->\n\t<form class=\"mv-create-print-form\">\n\t\t<button class=\"mv-create-button mv-create-print-button\" data-mv-print=\"https:\/\/www.runwithcaroline.com\/wp-json\/mv-create\/v1\/creations\/4\/print\">\n\t\t\tPrint\t\t<\/button>\n\t<\/form>\n\t\t\t<\/header>\n\n\t\t\t<div class=\"mv-create-target mv-create-primary-unit\"><div class=\"mv_slot_target\" data-slot=\"recipe\" data-disable-chicory=\"1\"><\/div><\/div>\t\t<div class=\"mv-create-hands-free\"><\/div>\n\t\t<div class=\"mv-create-instructions mv-create-instructions-slot-v2\">\n\t\t<h3 class=\"mv-create-instructions-title mv-create-title-secondary\">Instructions<\/h3>\n\t\t<h4>Beginner<\/h4><p>Warm up <\/p><p>10 minute easy run<\/p><p>20 minute easy run<\/p><p>10 minute easy run<\/p><p>Cool down<\/p><h4>Intermediate<\/h4><p>Warm up<\/p><p>30 minute easy run<\/p><p>20 minute tempo run<\/p><p>30 minute easy run<\/p><p>Cool down<\/p><h4>Advanced <\/h4><p>Warm up<\/p><p>20 minute tempo run<\/p><p>60 minute easy run<\/p><p>20 minute tempo run<\/p><p>Cool down<\/p><h4>Hilly tempo run<\/h4><p>Warm up<\/p><p>10 minute easy run<\/p><p>20 minute tempo run on hilly terrain<\/p><p>10 minute easy run<\/p><p>Cool down<\/p><h4>Treadmill tempo run<\/h4><p>Warm up<\/p><p>10 minute easy run<\/p><p>5 minute tempo run (7 out of 10 effort)<\/p><p>5 minute tempo run (8.5 out of 10 effort)<\/p><p>5 minute tempo run (7 out of 10 effort)<\/p><p>5 minute tempo run (8.5 out of 10 effort)<\/p><p>10 minute easy run<\/p><p>Cool down<\/p>\t<\/div>\n\t<div class=\"mv-create-notes mv-create-notes-slot-v2\">\n\t\t<h3 class=\"mv-create-notes-title mv-create-title-secondary\">Notes<\/h3>\n\t\t<div class=\"mv-create-notes-content\">\n\t\t\t<p><\/p><p>Ensure you warm up properly before each workout and ensure you maintain a steady pace during your tempo runs, apart from the treadmill tempo run workout where you will be adopting two tempo paces to mix things up a bit. We all know running on a treadmill can be boring!<\/p>\n\t\t<\/div>\n\t<\/div>\n\n\t\t<\/div>\n\n\t\t<footer class=\"mv-create-footer\">\n\t\t\t\n<div class=\"mv-create-footer-flexbox\">\n\n\t\t\t<div class=\"mv-create-copy\">&copy; Run With Caroline<\/div>\n\t\n\t<div class=\"mv-create-categories\">\n\n\t\t\t\t\t<span class=\"mv-create-cuisine\">\n\t\t\t\t<strong class=\"mv-create-uppercase mv-create-strong\">\n\t\t\t\t\tProject Type:\n\t\t\t\t<\/strong>\n\t\t\t\tSpeedwork\t\t\t<\/span>\n\t\t\t\t\t\t\t<span class=\"mv-create-spacer\">\/<\/span>\n\t\t\t\t\t\n\t\t\t\t\t<span class=\"mv-create-category\"><strong class=\"mv-create-uppercase mv-create-strong\">Category:<\/strong> Speed training for runners<\/span>\n\t\t\n\t<\/div>\n\n\t<noscript><img decoding=\"async\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/11\/Copy-of-Untitled-2.jpg\" alt=\"\" data-pin-description=\"\" class=\"mv-create-pinterest no_pin ggnoads\" title=\"\"><\/noscript><img decoding=\"async\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/11\/Copy-of-Untitled-2.jpg.webp\" alt=\"\" data-pin-description=\"\" class=\"mv-create-pinterest no_pin ggnoads lazyload\" title=\"\" width=\"300\" height=\"300\" id=\"mv-trellis-img-6\" loading=\"lazy\" data-trellis-processed=\"1\">\n<\/div>\n\t\t<\/footer>\n\n\t\t\n\t<\/section>\n\n\t<\/div>\n","protected":false},"excerpt":{"rendered":"<p>If you want to be able to run faster and longer, then tempo running should be an essential part of your training plan. Tempo running is designed to get you used to running at a faster pace over longer sustained efforts. Like other forms of speed training, tempo running is key to being able to &hellip;<\/p>\n","protected":false},"author":1,"featured_media":2508,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[115],"tags":[70,171,69,169,168],"mv":{"thumbnail_id":2508,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/09\/1-2-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/2786"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=2786"}],"version-history":[{"count":19,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/2786\/revisions"}],"predecessor-version":[{"id":13505,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/2786\/revisions\/13505"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/2508"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=2786"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=2786"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=2786"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}