Introduction
Most runners understand easy runs and long runs. They know easy runs build consistency and the Long Run builds endurance. But many runners struggle to understand tempo or threshold runs. These Why Is Running So Hard? Tips to Overcome Tough Runs – Greatist
A tempo or threshold run sits between easy running and intense speed work. It is one of the most effective tools for improving race performance, stamina, and pacing skills.
This guide explains tempo and threshold runs in a simple way. You will learn what they are, why they matter, how to run them correctly, and how they differ from other types of runs, including the Long Run.
What Is a Tempo / Threshold Run?
A tempo run, also called a threshold run, is a sustained run done at a “comfortably hard” pace. It is faster than an easy run but slower than interval training.
The goal of a tempo run is to run just below your maximum sustainable effort.
During a tempo or threshold run:
Breathing is heavy but controlled
Talking is difficult, but possible in short phrases
Effort feels challenging but steady
Pace feels strong and focused
You are not sprinting, and you are not jogging. You are holding a pace that demands concentration.
Why Tempo / Threshold Runs Are So Important
Tempo runs train the body to handle faster paces for longer periods. They improve what many coaches call “speed endurance.”
Benefits include:
Improved lactate threshold
Better pacing awareness
Increased endurance at race pace
Stronger mental focus
Smoother running form under stress
While the Long Run builds overall endurance, tempo runs teach you how to use that endurance at faster speeds.
Key Takeaway
Tempo runs help you run faster without burning out.
Energy System Used in Tempo / Threshold Runs
Tempo runs sit between aerobic and anaerobic systems.
They:
Use mostly aerobic energy
Produce lactate, but at manageable levels
Train the body to clear lactate efficiently
This is why tempo runs feel uncomfortable but controlled. You are working near your threshold, not beyond it.
How Hard Should a Tempo Run Feel?
A tempo run should feel:
Hard but sustainable
Challenging, not overwhelming
Steady from start to finish
If you start too fast and fade quickly, the run is too hard. If it feels easy, it is too slow.
Many runners describe tempo effort as “the fastest pace I could hold for about an hour.”
Common Mistake
Turning tempo runs into races. Tempo runs are about control, not ego.
How Long Should a Tempo / Threshold Run Be?
Tempo runs can be done in different formats:
Continuous runs: 20–40 minutes at tempo pace
Broken tempos: intervals like 3 × 10 minutes with short recovery
Beginners start with shorter durations. Advanced runners can hold tempo pace longer.
Unlike the Long Run, tempo runs focus on intensity rather than total time.
Where Tempo Runs Fit in a Training Plan
Tempo runs are usually placed:
Once per week
Between easy days
Away from the Long Run day
They are demanding and require proper recovery.
Tempo Run vs Long Run
The tempo run and the Long Run serve very different purposes.
The Long Run:
Builds endurance
Focuses on time and distance
Uses mostly aerobic energy
Feels moderate
Tempo runs:
Build speed endurance
Focus on sustained effort
Push near threshold
Feel hard but controlled
Both are essential, but they train different systems.
Difference Between Tempo Runs and Other Run Types
Each run type stresses the body in a different way. Understanding these differences helps you avoid overtraining and improve performance.
Comparison Table: Tempo / Threshold Run vs Other Runs
| Run Type | Energy System | Effort Level | Main Purpose | Body Stress | Best Use |
|---|---|---|---|---|---|
| Tempo / Threshold Run | Mixed | Hard | Speed endurance | High | Race preparation |
| Easy Run | Aerobic | Easy | Base fitness | Low | Regular training |
| Recovery Run | Aerobic | Very Easy | Recovery | Very Low | After hard sessions |
| Long Run | Aerobic | Moderate | Endurance & stamina | Medium | Weekly endurance |
| Interval Run | Anaerobic | Very Hard | Speed & power | Very High | Peak performance |
| Hill Run | Anaerobic | Hard | Strength & form | High | Power development |
| Progressive Run | Mostly Aerobic | Easy to Hard | Fatigue control | Medium–High | Race simulation |
This table highlights how tempo runs sit between easy endurance work and high-intensity speed training.
Tempo Run vs Interval Run
Interval Run and tempo runs are often confused.
Intervals:
Very hard
Short efforts
Require full recovery
Focus on speed
Tempo runs:
Sustained effort
Fewer breaks
Focus on endurance at speed
Intervals sharpen speed. Tempo runs teach you to hold it.
Tempo Runs for Different Athletes
Tempo runs are useful for many athletes:
Distance runners use them to improve race pace
Team sport athletes use them to build game endurance
Triathletes rely on them for pacing control
Fitness runners use them to improve stamina
Even athletes who focus on the Long Run benefit from tempo training.
Mental Benefits of Tempo Runs
Tempo runs train the mind:
Improve focus under stress
Teach pacing discipline
Build confidence
Reduce race anxiety
Holding discomfort without panic is a skill that transfers directly to racing.
Pro Tip
Start slightly slower than goal pace and build into the run. Control matters more than speed.
How Tempo Runs Work With the Long Run
Tempo runs and the Long Run work best together.
The Long Run:
Builds the endurance base
Tempo runs:
Teach you how to use that endurance efficiently
Runners who only do Long Run workouts may struggle with speed. Runners who only do tempo work may struggle with fatigue. Balance is key.
Key Takeaways
Tempo runs are hard but controlled
They improve speed endurance
They train the lactate threshold
They complement the Long Run
They require proper recovery
Tempo runs are not easy, but they are effective.
Final Thoughts
Tempo and threshold runs are challenging, but they are powerful. They teach your body and mind to stay strong at faster paces without falling apart.
When combined with easy runs and the Long Run, tempo runs create a complete and balanced training approach.
Run them with control, patience, and purpose. Over time, they will make every pace feel easier — including race day pace and the Long Run itself.
