1. What is Tempo Pace?

Tempo pace refers to a running intensity that is comfortably hard, typically between 90-105% of your lactate threshold pace. This pace helps improve your body's ability to sustain faster speeds for longer periods.

2. How Does the Calculator Work?

The calculator uses the tempo pace formula:

Where:

• Threshold Pace — Your current lactate threshold pace in minutes per kilometer
• 0.9 to 1.05 — The percentage range that defines tempo pace relative to threshold pace

Explanation: The calculator takes your threshold pace and calculates the appropriate tempo pace range for effective training.

3. Importance of Tempo Training

Details: Tempo runs are crucial for improving running economy, increasing lactate threshold, and building mental toughness for race conditions.

4. Using the Calculator

Tips: Enter your current lactate threshold pace in minutes per kilometer. Make sure to use a recent, accurate threshold pace measurement for best results.

5. Frequently Asked Questions (FAQ)

Q1: How often should I do tempo runs?
A: Most training plans include one tempo run per week, typically as a key workout in your training schedule.

Q2: How do I determine my threshold pace?
A: Threshold pace is typically the pace you can maintain for about one hour in a race, or can be determined through field tests or lab testing.

Q3: Can I use this calculator for different distance units?
A: This calculator is specifically designed for minutes per kilometer. For other units, you would need to convert your pace accordingly.

Q4: Should tempo pace feel easy or hard?
A: Tempo pace should feel "comfortably hard" - you should be able to speak in short phrases but not hold a full conversation.

Q5: How long should tempo runs be?
A: Typically 20-40 minutes at tempo pace, not including warm-up and cool-down periods.