Practical running guide · Finish Line Labs
Tempo is not a sprint
Tempo workouts aim for a strong but controlled intensity that is repeatable with appropriate recovery. Depending on the plan, this may involve one continuous sustained effort or shorter blocks with easy running between.
Choose pace conservatively
A recent race can help estimate training pace, but that estimate is not a substitute for how the session feels. Early in a tempo run, you should not feel as though you are racing the clock.
Make the session specific
The length of repetitions, total work and rest changes the intended stimulus. A 20-minute sustained tempo effort differs from a handful of short hard repeats even if the average pace looks similar.
Try it with your own numbers
Use the relevant calculator to turn these concepts into a pace, split or workout estimate.
Keep in mind
These examples illustrate calculations and general training ideas. Your ideal pace depends on fitness, recovery, health, terrain and conditions. Treat predictions as estimates rather than promises.