A tempo run is a sustained effort at threshold pace, typically lasting 20-40 minutes. It feels comfortably hard — you can speak in short phrases but not hold a full conversation.

How far should a tempo run be?

Tempo runs typically range from 5-10 km at threshold pace. Begin with 20 minutes and gradually extend to 40 minutes as fitness improves.

What is the difference between tempo and threshold?

They are often used interchangeably. Strictly, threshold pace is the exact pace at lactate threshold. Tempo pace is a slightly broader range around threshold, making it more practical for training.

RunCalcs

Tempo Pace Calculator — Sustained Threshold Training

Calculate your tempo run pace for sustained threshold training sessions.

Race Distance

Distance measurement

Hours

Time in hours

Minutes

Time in minutes

Seconds

Time in seconds

How We Calculate This

Tempo Pace

Tempo Pace = Race Pace × 1.05-1.10

Tempo pace is slightly slower than your 10K-15K race pace, sustainable for 40-60 minutes.

Frequently Asked Questions

Related Calculators

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Threshold Pace Calculator

Estimate your lactate threshold pace from race results.

Easy Pace Calculator

Calculate your easy and recovery run pace range.

Interval Calculator

Calculate interval training paces for VO2 max sessions.

Last updated: February 2026

All calculations are estimates. Always consult a coach or medical professional for personalised training advice.