Want to boost both speed and endurance in your training? Tempo runs and intervals are two powerful tools that bring different physiological benefits. Used correctly, they can transform your performance.
Tempo runs are sustained efforts at a 'comfortably hard' pace. The main goal is to raise your lactate threshold, helping your body clear lactate more efficiently. These sessions typically last 20 to 40 minutes at a pace slightly slower than race pace.
Interval training involves repeated short, high-intensity bursts followed by recovery periods—like 400 meters hard with 90 seconds rest. This type improves your VO2 max and running economy, making you faster over time.
When should you choose each? Tempo runs are ideal during base building and early season when your focus is on endurance and stamina. Interval training fits best as you near a race, sharpening speed and power.
You can combine both in a single week: one tempo day and one interval day, with easy runs and rest in between. Recovery is just as important as the hard days to avoid burnout and injury.
To find your tempo pace, use the talk test: you should be able to speak a few words but not hold a full conversation. For intervals, make sure your last repeat is as strong as the first—that’s a sign you paced yourself correctly.
Every athlete is different. Listen to your body, adjust workouts to your current fitness, and prioritize recovery for long-term progress and enjoyment.