10k Training: What is Tempo Pace?

So what is a Tempo Run anyway? I thought I knew when I did it last week but now I’m not so sure. I though it was running faster ie almost at your top pace…I was wrong turns out its running a bit slower…oops. Here is the definition:

Sustained effort training runs, usually 30 to 40 minutes in length, at 10 to 15 seconds per mile slower than race pace. or shorter duration from the warm-up or cool down intervals.

 From Team Woodlands

My interpretation of this is running a bit slower than normal (normal being a 10k pace) to get used to a sustainable pace for longer distance runs.

According to the Runners World training calculator here are the numbers I should be aiming for:

11:19 min/mile Easy run training pace
9:28 min/mile Tempo run training pace
8:33 min/mile Maxmum oxygen training pace
7:55 min/mile Speed form training pace
11:19 – 12:42 min/mile Long run training pace

My first tempo run I was trying to run faster on my tempo miles…oops.

Well since I’ve decided to run a 1/2 marathon in 4 weeks I better get this figured out so that I can run a sustainable pace in a few weeks…

One thought on “10k Training: What is Tempo Pace?

  1. This seems way more technical than I imagined. 😉 I’m working toward a 5k this August and some day I’d love to do a 10K. So impressed that you’re doing this. What a great(and challenging) accomplishment!

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