1. What is Tempo Pace?

Tempo pace is a running pace that's typically 20 seconds per mile slower than your current race pace. It's a "comfortably hard" pace that improves your lactate threshold, allowing you to run faster for longer periods.

2. How Does the Calculator Work?

The calculator uses the simple formula:

Explanation: This adjustment accounts for the difference between maximum race effort and sustainable threshold effort.

3. Importance of Tempo Pace

Details: Training at tempo pace helps improve your body's ability to clear lactate, allowing you to maintain faster paces for longer durations. It's a key component of most marathon and half-marathon training programs.

4. Using the Calculator

Tips: Enter your current race pace in minutes and seconds per mile. The calculator will subtract 20 seconds to determine your optimal tempo training pace.

5. Frequently Asked Questions (FAQ)

Q1: How often should I do tempo runs?
A: Most training plans recommend 1 tempo run per week, typically lasting 20-40 minutes at tempo pace.

Q2: Should my tempo pace change as I get fitter?
A: Yes, as your race pace improves, your tempo pace should adjust accordingly. Reassess every 4-6 weeks.

Q3: Is tempo pace the same for all distances?
A: While the 20-second rule is general, your ideal tempo pace might vary slightly based on whether you're training for 5K vs marathon.

Q4: Can I use my recent race time?
A: Yes, use a recent race result (5K or longer) for the most accurate current race pace.

Q5: What if I don't have a recent race time?
A: You can estimate based on a recent hard training run, but a race provides the most accurate baseline.