1. What is a Tempo Run Pace?

A tempo run pace is your "comfortably hard" running pace, typically about 85% of your maximum effort. It's the pace you could maintain for about an hour in a race, and is an excellent way to improve your lactate threshold.

2. How Does the Calculator Work?

The calculator uses the simple formula:

Where:

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

Explanation: This calculates your average pace by dividing your total running time by the distance covered.

3. Importance of Tempo Runs

Details: Tempo runs help improve your lactate threshold, allowing you to run faster for longer periods. They're a key component of most training plans for distances from 5K to marathon.

4. Using the Calculator

Tips: Enter your time in minutes and distance in either miles or kilometers. The calculator will determine your pace per mile or kilometer. Use recent race times or hard training runs for best results.

5. Frequently Asked Questions (FAQ)

Q1: How often should I do tempo runs?
A: Most training plans include 1 tempo run per week, typically making up 10-15% of your weekly mileage.

Q2: What's the difference between tempo pace and race pace?
A: Tempo pace is slower than 5K or 10K race pace but faster than marathon pace. It's about 25-30 seconds per mile slower than 5K pace.

Q3: How long should a tempo run be?
A: Typically 20-40 minutes at tempo pace, not including warm-up and cool-down. Beginners might start with 10-15 minutes.

Q4: Can I use this for treadmill running?
A: Yes, the calculation works the same whether you ran outside or on a treadmill.

Q5: Should my tempo pace change as I get fitter?
A: Yes, as your fitness improves, your tempo pace should get faster. Reassess every 4-6 weeks.