1. What is Tempo Run Pace?

Tempo pace is the speed you can maintain for about an hour in a race (~85% effort). It's often called "comfortably hard" - you're working hard but could sustain the pace for a while.

2. How Does the Calculator Work?

The calculator uses the simple pace formula:

Where:

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

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

3. Importance of Tempo Pace

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

4. Using the Calculator

Tips: Enter your time in minutes and distance in either miles or kilometers. The calculator will determine your pace in minutes per mile/km.

5. Frequently Asked Questions (FAQ)

Q1: What's the difference between tempo pace and race pace?
A: Tempo pace is slightly slower than race pace - 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. Beginners might start with 10-15 minutes.

Q3: Can I use my recent race time to find tempo pace?
A: Yes! Use a recent 5K or 10K race time to estimate your current tempo pace.

Q4: Should I use miles or kilometers?
A: Use whichever unit you're most comfortable with. The calculation works the same for both.

Q5: How often should I do tempo runs?
A: Most training plans include 1 tempo run per week, sometimes alternating with interval training.