3 tempo sessions to make race pace hurt less

Between punchy fartlek sessions, brutal hill repeats and all the long run variations no one really can agree on, it can be hard to know which workouts truly matter, let alone what half of them even mean. Tempo runs? They’re one type of training that should be non-negotiable. Here’s what a tempo run actually is—and three sessions that’ll make you better, fast. If you want to get faster, stronger and more efficient, this is the session you need to stop skipping.

Understanding tempo runs

A tempo run, simply put, is a sustained effort run at a challenging, but manageable, pace, typically at or slightly below your lactate threshold—the point where your body starts producing lactate faster than it can clear it. It’s that sweet spot where you’re running comfortably hard, but still in control. These workouts build your ability to stay smooth under pressure, delay fatigue and get comfortable being uncomfortable. Add a tempo session to your weekly rotation and you’ll not only run faster—you’ll feel faster.

Classic tempo

This session builds mental toughness and teaches your body to keep crushing that hard pace over a longer period.

Warm up with 10 minutes of easy running.

Run at your tempo pace for 20 minutes. Aim for a pace that feels comfortably hard—around 80-90 per cent of your maximum effort.

Cool down with 10 minutes of easy running.

Modification: If you’re new to this style of training, start with 10-15 minutes at tempo pace and gradually build up. If you’re more experienced, challenge yourself with 30 minutes at tempo, or finish with a final kilometre slightly faster than tempo pace, to push your limits.

Progression tempo

This kind of build-up mimics the fatigue you feel in longer races and teaches your body how to handle pace changes when it matters most.

Warm up with 10 minutes of easy running.

Run 30 minutes where you gradually increase your pace. Start the first 10 minutes just slightly slower than tempo—think steady and strong, like your half-marathon pace. In the middle 10, ease into your true tempo pace (that “comfortably hard” effort). For the final 10, pick it up slightly—just a touch faster than tempo, like you’re gearing up for a race finish.

Cool down with 5-10 minutes of easy running.

Modification: For newer runners, try a 20-minute progression run, starting from an easy pace and finishing at tempo. If you’re looking for more of a challenge, push the final 10 minutes to your 10K pace to dial up the challenge.

Tempo intervals

This structured interval session improves your ability to recover quickly from intense efforts, boosting both speed and endurance.

Warm up with 10 minutes of easy running.

Alternate between 5 minutes at tempo pace and 2 minutes of easy running or very fast walking, for a total of 30 minutes.

Cool down with 5-10 minutes of easy running.

Modification: For a less intense workout, do 3 intervals and take 3-minute recoveries. As you get stronger, reduce recovery time to 1 minute and increase the number of reps to 6.

Remember to always follow a harder training or speedwork day with a day of very easy running or rest day, and hydrate well, especially as the weather heats up.