1. What is Tempo Run Pace?

Tempo run pace is a running speed that is typically 15-30 seconds per kilometer slower than your current race pace. It's a "comfortably hard" pace that improves your lactate threshold, allowing you to run faster for longer periods.

2. How Does the Calculator Work?

The calculator uses the tempo pace formula:

Where:

• Race Pace — Your current race pace per kilometer (minutes and seconds)
• Adjustment — Typically 15-30 seconds per kilometer (your coach may recommend specific values)

Explanation: The calculator subtracts your chosen adjustment from your race pace to determine your optimal tempo training pace.

3. Importance of Tempo Runs

Details: Tempo runs are crucial for improving running performance. They train your body to clear lactate more efficiently, allowing you to maintain faster paces for longer durations.

4. Using the Calculator

Tips: Enter your current race pace (for a 5K or 10K race) in minutes and seconds per kilometer, then enter your recommended adjustment (usually 15-30 seconds). The calculator will determine your optimal tempo training pace.

5. Frequently Asked Questions (FAQ)

Q1: How often should I do tempo runs?
A: Most training plans include 1 tempo run per week, typically making up about 10-15% of your weekly mileage.

Q2: What's the difference between tempo pace and marathon pace?
A: Tempo pace is faster than marathon pace. Marathon pace is what you can sustain for 26.2 miles, while tempo pace is what you can sustain for about an hour.

Q3: Should my tempo pace change as I improve?
A: Yes, as your race pace improves, your tempo pace should adjust accordingly. Recalculate whenever you set a new personal best.

Q4: How long should tempo runs be?
A: Typically 20-40 minutes at tempo pace, not including warm-up and cool-down. Beginners should start with shorter durations.

Q5: Can I use this for any race distance?
A: Best for 5K-10K race paces. For marathon training, you might use a different calculation based on goal marathon pace.