1. What is Tempo Pace?

Tempo pace refers to a running pace that is comfortably hard, typically 90-105% of your lactate threshold pace. It's a pace you can maintain for about 20-60 minutes and is excellent for improving endurance and lactate threshold.

2. How Does the Calculator Work?

The calculator uses the tempo pace formula:

Where:

• \( \text{Threshold Pace} \) — Your lactate threshold pace in minutes per kilometer
• \( 0.9 \text{ to } 1.05 \) — The range multiplier for tempo pace calculation

Explanation: The equation calculates your optimal tempo training pace range based on your known lactate threshold pace.

3. Importance of Tempo Pace Calculation

Details: Accurate tempo pace calculation is crucial for effective endurance training, improving lactate threshold, and optimizing running performance without overtraining.

4. Using the Calculator

Tips: Enter your lactate threshold pace in minutes per kilometer. The value must be greater than zero. The calculator will provide your optimal tempo pace range.

5. Frequently Asked Questions (FAQ)

Q1: What is lactate threshold pace?
A: Lactate threshold pace is the fastest pace you can sustain for approximately one hour without accumulating excessive lactate in your blood.

Q2: How do I determine my threshold pace?
A: You can determine it through lab testing, a 30-minute time trial, or by using recent race performances and pace calculators.

Q3: How often should I do tempo runs?
A: Typically 1-2 times per week, depending on your training volume and experience level.

Q4: Can beginners use tempo pace training?
A: Yes, but beginners should start with shorter durations and build up gradually to avoid injury.

Q5: Should I use the lower or higher end of the tempo range?
A: Use the lower end for shorter tempo sessions and the higher end for longer sessions. Adjust based on how you feel during the run.