Tempo is not all-out
You should finish most tempo sessions feeling like you could complete another short rep.
Free calculator
Tempo run pace calculator
Tempo pace should feel comfortably hard, not like a race. Use a recent result to estimate a sustainable threshold target.
Included on this page
Estimate threshold pace from current fitness
Use controlled reps before long continuous tempos
Adjust for heat, hills, and fatigue
Recent race result
Tempo run pace
Finish time
Estimated VDOT
45.3
Tempo run pace range
5:11-5:26
per km
Per mile
8:21-8:45
training range
Use the slower end for longer tempos and the faster end for short cruise intervals.
Training notes
Make the plan fit the runner.
Duration changes the target
Short cruise intervals can sit near threshold; longer tempos often need the slower end of the range.
Context matters
Tempo work after travel, poor sleep, or a hard long run should be adjusted before it becomes a failed workout.
Adaptive plan
Want this adjusted to your fitness, recovery, and schedule?
Start your Runapt plan and turn this calculator or sample structure into a race block that adapts when life changes.