What pace should I run my tempo at?

Tempo pace is typically 25-30 seconds per km slower than your 5K pace, or 10-15 seconds per km slower than your 10K pace. It should feel comfortably hard - you can speak in short phrases but not hold a full conversation. For most runners this corresponds to around 85-88% of maximum heart rate.

How long should a tempo run be?

A classic tempo run lasts 20-40 minutes at tempo pace, plus warm-up and cool-down. Beginners should start with 15-20 minutes of sustained effort and build up. The total session including warm-up and cool-down typically lasts 40-60 minutes. Tempo runs longer than 40 minutes are mainly for experienced runners.

How important is the warm-up before a tempo run?

The warm-up is essential. Run at an easy conversational pace for 10-15 minutes before starting the tempo effort. This raises your heart rate gradually, increases blood flow to muscles and prepares your body for the harder effort. Skipping the warm-up increases injury risk and makes the tempo portion feel much harder.

How often should I do tempo runs each week?

Most training plans include one tempo run per week. This is sufficient stimulus for improving lactate threshold. Running more than two tempo-intensity sessions per week risks overtraining. Allow at least 48 hours between hard sessions, using easy runs or rest days in between.

RunCalcs

Tempo Run Calculator

Calculate tempo run pace ranges from a recent 5K or 10K time with warm-up and cool-down structure.

Recent Race Distance

The distance of your most recent race

Race Time

Hours

Time in hours

Minutes

Time in minutes

Seconds

Time in seconds

How We Calculate This

This calculator derives your tempo pace from a recent race result and builds a complete session with warm-up and cool-down.

Pace calculation

From 5K: Tempo pace = 5K pace + 25 sec/km
From 10K: Tempo pace = 10K pace + 12 sec/km
From half marathon: Tempo pace = half pace - 8 sec/km
From marathon: Tempo pace = marathon pace - 30 sec/km

Session structure

Warm-up at ~35% slower than tempo pace, followed by the tempo block, then cool-down at ~40% slower than tempo pace. The pace range gives you a 5-second window either side of target.

Frequently Asked Questions

Related Calculators

Training Zone Calculator

Calculate your training pace zones from a recent race result.

Heart Rate Zone Calculator

Calculate heart rate training zones from your max or resting HR.

Threshold Pace Calculator

Estimate your lactate threshold pace from race results.

Easy Pace Calculator

Calculate your easy and recovery run pace range.

Tempo Pace Calculator

Calculate your tempo run pace for sustained threshold training.

Last updated: March 2026

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