Tempo Run Workout

August 15, 2023

Tempo Run Workout

The “tempo run” is a workout that helps you improve your lactate threshold, which is the point at which your body begins to accumulate lactic acid faster than it can be cleared away. This type of workout helps you become more efficient at running at a faster pace without accumulating excessive fatigue.


  • 10-15 minute easy jog to gradually increase your heart rate and warm up your muscles. Heart Rate (HR) Zone 1

Main Set:

  • Run at a comfortably hard pace that is sustainable for an extended period, roughly around your lactate threshold pace. This pace should feel challenging but not all-out.
  • Aim to maintain this pace for a continuous period of time. A common duration for a tempo run is 20 to 40 minutes, depending on your fitness level. You can adjust the time based on your experience and training goals. This should be done at your HR Zone 3.
  • Focus on maintaining good form, controlled breathing, and a steady effort throughout the run.


  • 5-10 minutes Slow down your pace to an easy jog or even walking for about to gradually lower your heart rate. This should be done in HR Zone 1.
  • Finish with gentle stretching to help your muscles recover and prevent stiffness.

Start Your Triathlon Coaching Journey Today

If you’re ready to take your training to the next level with dedicated triathlon coaches who want to see you succeed in your chosen event, get in touch with ReadyToTri. With over 12 years experience as athletes ourselves, and 5 years helping athletes prepare for their triathlon, we’re the support system you need to reach the next level.

To get started with a top-class triathlon coach in Brisbane or beyond, contact ReadyToTri today.

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