Threshold is a pace you could race
Tempo pace is roughly the pace you could hold for an hour in a race, which is why it feels comfortably hard rather than brutal. It sits at 83–88% of VO2max. For a 45-minute 10K runner that is around 4:24 per kilometre — faster than easy, slower than 10K pace, and sustainable for 20–40 minutes with concentration.
Continuous versus cruise intervals
A continuous 20-minute tempo is the simplest session and the easiest to pace. Cruise intervals break the same time into 8-minute blocks with a short jog, which keeps the pace honest and adds a little volume. Both work; the choice is mostly about whether you prefer one long effort or several controlled ones.
The mistake to avoid
Tempo runs drift into races. If the last 5 minutes are at 5K effort, you have spent the session above threshold and will need extra recovery. The pace should feel like something you could hold for another 10 minutes when you stop — that is the sign you got it right.
Frequently Asked Questions
How long should a tempo run be?
20–40 minutes at threshold, or 4–8 × 1 km with short recoveries. Longer than 40 minutes at true threshold is rarely productive outside marathon-specific work.
Is tempo the same as lactate threshold?
Yes, in practice. The pace corresponds to the highest effort where lactate production and clearance stay balanced.
How often?
Once a week, occasionally twice for 5K–10K training. More than that eats into the easy volume that supports it.
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