1. What is Tempo Pace?

Tempo pace refers to a running pace that is comfortably hard - typically 0.9 to 1.05 times your threshold pace. It's a pace you could maintain for about 20-40 minutes in a race situation, representing your lactate threshold intensity.

2. How Does the Calculator Work?

The calculator uses the tempo pace formula:

Where:

• \( \text{Threshold Pace} \) — Your current lactate threshold pace in minutes per kilometer
• \( \text{Intensity Factor} \) — Multiplier between 0.9 (faster) and 1.05 (slower)

Explanation: The intensity factor allows you to adjust your tempo pace based on training goals, fitness level, and workout duration.

3. Importance of Tempo Training

Details: Tempo runs improve your lactate threshold, allowing you to run faster for longer periods. They enhance running economy and mental toughness for sustained efforts.

4. Using the Calculator

Tips: Enter your known threshold pace in min/km and select an appropriate intensity factor. Use lower factors for shorter tempo efforts and higher factors for longer sustained runs.

5. Frequently Asked Questions (FAQ)

Q1: How do I determine my threshold pace?
A: Your threshold pace is typically the pace you can maintain for about one hour in a race. It can be estimated from recent race performances or through field tests.

Q2: What's the difference between tempo and threshold pace?
A: Threshold pace is your specific lactate threshold pace, while tempo pace represents a range around that threshold (90-105% of threshold pace).

Q3: How often should I do tempo runs?
A: Typically 1-2 times per week, depending on your training phase and overall mileage. Allow adequate recovery between tempo sessions.

Q4: Can I use this for other distance units?
A: This calculator uses min/km. For min/mile, you would need to convert your threshold pace accordingly.

Q5: Should weather conditions affect my tempo pace?
A: Yes, adjust your pace for heat, humidity, and altitude. Hot conditions typically require slowing your tempo pace by 2-5%.