TEMPO RUN A tempo run is sustained running at your lactate threshold—a “comfortably hard” pace where you can speak short sentences but not hold a full conversation. Think of it as your 10K race pace or slightly slower. WHY IT WORKS Tempo runs train your body to clear lactate more efficiently, which means you can sustain faster paces for longer. They improve your aerobic capacity, mental toughness, and overall running economy. HOW TO DO IT Warm up: 10-15 minutes easy Tempo: 20-40 minutes at thres