Also known as an anaerobic threshold (AT) run or lactate-threshold run, the tempo run was popularized by Jack Daniels, Ph.D., about a decade ago. Here's his definition, taken from Daniels' Running Formula (Human Kinetics): "A tempo run is nothing more than 20 minutes of steady running at threshold pace."
Also, what heart rate zone is a tempo run?
Running 101: Training With A Heart Rate Monitor
|Zone 1||Active Recovery||<80% lactate threshold heart rate (LT HR)|
|Zone 2||Aerobic Threshold||81-89% LT HR|
|Zone 3||Tempo||90-95% LT HR|
|Zone 4||Sublactate Threshold||96-99% LT HR|
|Zone 5a||Lactate Threshold||100-101% LT HR|
What is a Tempo interval?
Tempo intervals are simply tempo runs that are broken into bite-size intervals to help you run longer at your threshold pace, or as an opportunity to run faster than you would for a normal tempo run.
How Fast Is threshold pace?
For highly trained and elite runners, lactate threshold pace is about 25 to 30 seconds per mile slower than 5K race pace (or about 15 to 20 seconds per mile slower than 10K race pace), and corresponds to about 85 to 90 percent max HR. The pace should feel "comfortably hard."