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Tempo Run
Rating
A tempo run is a sustained run (usually 20–40 minutes) at a pace slightly faster than comfortable, roughly at lactate threshold level — "controlled hard," not a sprint.
In detail
The goal of a tempo run is to train the body to work longer at the point where lactic acid starts accumulating faster than it can be cleared. This pushes the threshold itself higher, allowing you to hold a faster pace over long distances without "burning out." It feels "uncomfortable but controlled" — you could say a couple of words, but not carry on a full conversation.
How to use it
Start with 15–20 minutes at half-marathon pace and gradually increase the duration; don't confuse it with intervals — a tempo run is done continuously, without recovery breaks.