1. What is Tempo Running Pace?

Tempo 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 crucial for improving lactate threshold.

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: This calculates your average pace per mile based on the total time taken to cover a specific distance.

3. Importance of Tempo Pace

Details: Training at tempo pace helps improve your lactate threshold, allowing you to run faster for longer periods before fatigue sets in. It's a key component of most training plans for distances from 5K to marathon.

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 is tempo pace different from race pace?
A: Tempo pace is slightly slower than your 10K race pace and faster than your half-marathon pace. It's a sustainable, challenging effort.

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 shorter segments.

Q3: Can I use kilometers instead of miles?
A: Yes, but the pace will be in min/mile. For min/km, convert your distance to miles first (1 km = 0.621371 miles).

Q4: How often should I do tempo runs?
A: Most training plans include one tempo run per week, often alternating with interval workouts.

Q5: What if I can't maintain the calculated pace?
A: The pace may need adjustment. Tempo should feel "comfortably hard" - you should be able to speak in short phrases but not comfortably.