1. What is Tempo Pace?

Tempo pace is a running pace that is typically 15-30 seconds per kilometer slower than your current race pace. It's a "comfortably hard" pace that improves your lactate threshold, allowing you to run faster for longer periods.

2. How Does the Calculator Work?

The calculator uses the tempo pace formula:

Where:

• \( \text{Race Pace} \) — Your current race pace in minutes per kilometer
• \( \text{Adjustment} \) — Typically 15-30 seconds per kilometer

Explanation: The formula subtracts your chosen adjustment from your race pace to determine your optimal tempo training pace.

3. Importance of Tempo Pace

Details: Training at tempo pace helps improve your lactate threshold, which is the point at which lactate begins to accumulate in your bloodstream faster than it can be removed. This allows you to maintain faster paces for longer durations.

4. Using the Calculator

Tips: Enter your current race pace in minutes per kilometer and your desired adjustment in seconds per kilometer. The adjustment is typically 15-30 seconds for most runners.

5. Frequently Asked Questions (FAQ)

Q1: How do I determine my race pace?
A: Use your most recent race result or time trial over a known distance to calculate your average pace per kilometer.

Q2: What's the typical adjustment for tempo runs?
A: Most runners use 15-30 seconds per kilometer slower than race pace, but this can vary based on fitness level and goals.

Q3: How long should tempo runs be?
A: Typically 20-40 minutes at tempo pace, not including warm-up and cool-down periods.

Q4: How often should I do tempo runs?
A: Most training plans include 1-2 tempo runs per week, depending on your overall training volume.

Q5: Can I use this for marathon training?
A: Yes, marathoners often do tempo runs at their goal marathon pace or slightly faster to build endurance.