1. What is Tempo Pace?

Tempo pace is a running pace that is typically 15-30 seconds per kilometer slower than your current race pace. It's a challenging but sustainable pace used for tempo runs that improve lactate threshold.

2. How Does the Calculator Work?

The calculator uses the tempo pace formula:

Where:

• Race Pace — Your current race pace in minutes and seconds per kilometer
• Adjustment — Typically 15-30 seconds per kilometer (varies by fitness level)

Explanation: The formula calculates a pace that's slightly slower than race pace but still challenging enough to improve endurance.

3. Importance of Tempo Pace

Details: Training at tempo pace helps improve your lactate threshold, allowing you to run faster for longer periods without fatigue.

4. Using the Calculator

Tips: Enter your current race pace in minutes and seconds per kilometer, and the recommended adjustment (usually 15-30 seconds). The calculator will determine your optimal tempo training pace.

5. Frequently Asked Questions (FAQ)

Q1: How is tempo pace different from easy pace?
A: Tempo pace is faster than easy pace but slower than race pace. It should feel "comfortably hard."

Q2: What's a good adjustment value?
A: Beginners should start with 30 seconds, more advanced runners can use 15-20 seconds.

Q3: How often should I do tempo runs?
A: Typically 1-2 times per week, depending on your training plan and goals.

Q4: Should I adjust tempo pace for different distances?
A: Yes, your tempo pace should be based on your current race pace for your target distance.

Q5: Can I use this for marathon training?
A: Yes, but marathon tempo runs are often done at a slightly slower pace than shorter distance tempo runs.