What Exactly Is Tempo Running?

Lactic acid is a metabolic byproduct created when you train in the anaerobic heart rate zone. Anaerobic means without oxygen and can be contrasted with aerobic running, which is when oxygen is present in energy conversion. At 80 percent or more of your heart rate max (HRM), you switch energy systems. You need energy faster than the rate at which you can deliver oxygen.

Instead, your body will be burning glycogen for ATP energy, without the help of oxygen. This is known as glycolysis, and lactic acid is created as a byproduct. The higher the intensity — i.e. the closer to your anaerobic threshold — the more lactic acid is produced in your muscles. This is then broken down into lactate, and released into your bloodstream.

You can’t sustain anaerobic energy production for long — usually one to three minutes. But in this short time, high levels of lactic acid can accumulate. Even though lactic acid buildup is temporary, it can impair your performance.

First and foremost, lactic acid has a bad rap. Lactic acid helps your body produce energy without oxygen. It’s a necessary byproduct. However, too much lactic acid buildup can be detrimental.

Lactic acid creates acidity in the muscle, known as acidosis, which slows down energy production and causes a soreness and burning sensation in the muscle. This may seem counterintuitive, but it’s your body’s way of modulating exertion. The fitter you are, the more efficiently lactate can clear. You can view it as your body’s green light: You can handle a higher intensity workout.

How can you help your body clear lactate more efficiently so that it doesn’t create muscle acidity and consequently inhibit your performance? The answer is lactate clearance training. Tempo runs are one type of workout that achieves this.

A tempo workout is a continuous run that requires sustained effort. Instead of a light jog at an easy pace, you’ll be pushing your body, getting your heart rate up and testing your stamina. You’ll be running faster than your regular pace but for a shorter duration.

It’s different from interval training. Instead of stopping and starting in repetitions, you’ll be continuously running for 20 to 30 minutes. You should feel fatigue; it’s not an easy run that you can complete comfortably. It’s a type of threshold training, in which you’re pushing yourself to run fast.

Tempo runs get their name because you’ll be running it at tempo pace. Tempo pace is different for everyone, which is part of the appeal of this training technique. It’s customized to your current running capabilities, and it changes when you do. Many runners enjoy this customization and watching yourself progress is great motivation.

Your tempo pace is best measured in a lab, but it can also be done at home. Here’s how:

1. Measure the pace at which you can run an hour-long race. This might be your 10K race pace, or the fastest pace you can maintain for an hour.
2. Divide the distance with your running time to get your pace.

For reference, a tempo pace is usually 30 seconds slower (per mile) than your 5K race pace. For experienced runners, it’ll be slightly faster than your half marathon pace.

Once you have your tempo pace locked in, run for 20 to 30 minutes. You can expect to be working at 85 to 90 percent of your max heart rate, or 80 to 90 percent of your VO2 max. This anaerobic zone will spike lactic acid, teaching your body to clear it more efficiently and adapt to a higher exercise intensity. By the time race day rolls around, your body will be used to working near its anaerobic threshold. This will help you improve your time, sustaining a faster pace for longer.

Need help getting your race pace down? Consider downloading the Nike Run Club App so you can get guidance from experts and join a community of runners.