f you’re just starting your running journey, you’ve probably heard about tempo runs and threshold runs. They sound fancy—maybe even a little intimidating—but here’s the good news: they’re actually simple concepts that can make you a faster, more efficient runner.
In this article, we’ll break it all down in plain language so you know what they are, how they differ, and when you should add them to your training plan. Let’s dive in!
What Exactly Is a Tempo Run?
Think of a tempo run as a “comfortably hard” run. It’s faster than your easy pace but not an all-out sprint. Most runners describe it as the pace you could hold for about an hour if you really tried.
💡 Here’s an easy way to think about it:
- You’re breathing harder than usual but not gasping for air.
- You could talk in short sentences, but not have a full-on conversation.
- It feels like you’re working, but it’s sustainable.
Tempo runs are usually done at 80–90% of your maximum effort, which makes them perfect for building speed endurance—your ability to hold a faster pace for longer.
✅ Key Benefits of Tempo Runs
- Improve your stamina for race day
- Help your body clear lactic acid more efficiently
- Build mental toughness and pacing skills
What About Threshold Runs?
A threshold run is very similar, but it focuses on a very specific physiological point—your lactate threshold. That’s the effort level where your body starts accumulating lactic acid faster than it can clear it, making your legs feel heavy.
By training near this threshold, you teach your body to delay fatigue.
Here’s how to recognize a threshold pace:
- It’s usually your 10K to half marathon race pace.
- It feels “hard” but controlled.
- It’s the fastest pace you can maintain for 20–40 minutes without slowing down.
✅ Key Benefits of Threshold Runs
- Improve your ability to hold a fast pace without burning out
- Boost your efficiency at higher speeds
- Teach your body to handle harder efforts
So… What’s the Difference Between Tempo and Threshold Runs?
Here’s the simple breakdown:
| Tempo Run | Threshold Run |
|---|---|
| Feels “comfortably hard” | Feels “hard but controlled” |
| Often a little below your lactate threshold | Right at your lactate threshold |
| Can last 20–60+ minutes | Typically 20–40 minutes |
| Builds endurance for longer distances | Sharpens speed for racing |
Think of tempo runs as more relaxed, longer efforts, while threshold runs are slightly faster and more specific to your race pace.
When Should You Use Each?
Here’s how to decide when to include these runs in your training:
✅ Use Tempo Runs When:
- You’re building your aerobic base
- You’re training for a half marathon or marathon
- You want to improve your overall stamina without overtaxing your body
✅ Use Threshold Runs When:
- You’re in the middle or late stages of a race training cycle
- You’re preparing for 5K to half marathon races
- You want to get faster at holding a challenging pace
Pro tip: Many runners mix both into their training. For example, you might do a 30-minute tempo run one week, then a 4×5-minute threshold workout the next.
How to Add Them to Your Training
If you’re a beginner, start small. Here’s a simple way to ease into them:
- Warm up for 10 minutes with easy jogging.
- Run 10–15 minutes at a tempo pace (comfortably hard).
- Cool down with 5–10 minutes of easy running.
As you gain experience, you can extend the tempo portion to 20–40 minutes or try threshold intervals like 4 x 5 minutes at threshold pace with 1–2 minutes of easy jogging between.
Key Takeaway
Tempo runs and threshold runs might sound technical, but they’re just different flavors of running faster for longer. Tempo runs build general stamina, while threshold runs sharpen your speed for racing. Both are valuable tools—especially if you’re looking to crush your next 5K, 10K, or half marathon.
So next time you lace up your shoes, why not add a little spice to your training with one of these workouts? You’ll get stronger, faster, and more confident with every step.
Ready to Level Up Your Running?
If you found this helpful, sign up for my Beginner Runner Newsletter where I share easy-to-follow training tips, gear guides, and motivation to keep you moving.
