1. What is Tempo Run Pace?

Tempo run pace is a comfortably hard pace that you could maintain for about an hour in a race. It's typically used to improve lactate threshold and endurance.

2. How Does the Calculator Work?

The calculator uses the basic speed formula:

Where:

• \( S \) — Speed in miles per hour (mph)
• \( D \) — Distance in miles
• \( T \) — Time in hours

Explanation: This formula calculates your average speed by dividing the distance covered by the time taken.

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 endurance running performance.

4. Using the Calculator

Tips: Enter distance in miles and time in hours. For example, for a 5-mile run in 30 minutes, enter 5 for distance and 0.5 for time.

5. Frequently Asked Questions (FAQ)

Q1: What is a good tempo 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 tempo runs be?
A: Usually 20-40 minutes at tempo pace, not including warm-up and cool-down.

Q3: How often should I do tempo runs?
A: Once a week for most runners, though competitive runners might do two.

Q4: Can I use km instead of miles?
A: This calculator uses miles, but you can convert km to miles (1 km = 0.621371 miles).

Q5: How does tempo pace relate to marathon pace?
A: Tempo pace is typically faster than marathon pace but slower than 10K race pace.