1. What is Tempo Pace?

Tempo pace is the running speed at approximately 85% of your maximum effort, often described as "comfortably hard." It's a key training intensity for improving lactate threshold and endurance.

2. How Does the Calculator Work?

The calculator uses the simple formula:

Where:

• \( P \) — Pace (minutes per mile)
• \( T \) — Time (minutes)
• \( D \) — Distance (miles)

Explanation: The formula calculates your average pace by dividing the total time by the distance covered.

3. Importance of Tempo Runs

Details: Tempo runs improve your body's ability to sustain faster paces for longer periods by increasing your lactate threshold. They are a cornerstone of endurance training for runners of all levels.

4. Using the Calculator

Tips: Enter your total running time in minutes and distance in miles. The calculator will determine your average pace per mile in minutes:seconds format.

5. Frequently Asked Questions (FAQ)

Q1: How does tempo pace differ from race pace?
A: Tempo pace is typically about 25-30 seconds per mile slower than 5K race pace or 15-20 seconds slower than 10K race pace.

Q2: How long should tempo runs be?
A: Typically 20-40 minutes at tempo pace, not including warm-up and cool-down periods.

Q3: Can I use kilometers instead of miles?
A: Yes, but you'll need to convert the result to min/km by multiplying by 1.609 (or use a metric version of the calculator).

Q4: How often should I do tempo runs?
A: Most training plans recommend 1-2 tempo runs per week, depending on your training phase and goals.

Q5: What if I can't maintain the calculated pace?
A: Adjust your pace slightly slower until you can comfortably complete the workout, then gradually increase speed.