1. What is Tempo Run Pace?

Tempo run pace is the speed at which you run during a tempo workout, typically expressed in minutes per mile. It's a comfortably hard pace that you could maintain for about an hour in a race situation.

2. How Does the Calculator Work?

The calculator uses the simple pace formula:

Where:

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

Explanation: The formula divides your total running time by the distance covered to determine your average pace per mile.

3. Importance of Pace Calculation

Details: Knowing your tempo pace helps you train at the right intensity to improve your lactate threshold, which is crucial for race performance.

4. Using the Calculator

Tips: Enter your total running time in minutes and the distance covered in miles. For a standard 1-mile tempo run, leave distance as 1.

5. Frequently Asked Questions (FAQ)

Q1: What's a good tempo run pace?
A: Typically 25-30 seconds per mile slower than your 5K race pace, or about 80-90% of your maximum heart rate.

Q2: How long should a tempo run be?
A: Usually 20-40 minutes of sustained running at tempo pace, not including warm-up and cool-down.

Q3: Should I use this for races longer than 1 mile?
A: Yes, you can calculate pace for any distance, but tempo runs are typically based on shorter distances (1-6 miles).

Q4: How often should I do tempo runs?
A: Most training plans include 1 tempo run per week during the build-up phase of training.

Q5: What if my pace varies during the run?
A: This calculator gives average pace. For more precise training, use a GPS watch that shows real-time pace.