1. What is Tempo Run Pace?

Tempo Run Pace is a running speed that is typically 15-30 seconds per mile slower than your current race pace. It's a "comfortably hard" pace that improves your lactate threshold.

2. How Does the Calculator Work?

The calculator uses the simple formula:

Where:

• RacePace — Your current race pace in minutes per mile
• Adjustment — Typically 0.25-0.5 minutes (15-30 seconds) per mile

Explanation: The adjustment accounts for the difference between your maximum race pace and your sustainable tempo pace.

3. Importance of Tempo Runs

Details: Tempo runs help improve your lactate threshold, allowing you to run faster for longer periods before fatigue sets in.

4. Using the Calculator

Tips: Enter your current race pace in minutes per mile and the adjustment (typically 0.25-0.5 minutes). Both values must be positive numbers.

5. Frequently Asked Questions (FAQ)

Q1: How do I determine my race pace?
A: Use your most recent race time for a specific distance, converted to minutes per mile.

Q2: What's a typical adjustment value?
A: Most runners use 0.25-0.5 minutes (15-30 seconds) per mile slower than race pace.

Q3: How often should I do tempo runs?
A: Typically 1-2 times per week as part of a balanced training program.

Q4: Can I use this for marathon training?
A: Yes, but marathon tempo runs might use a slightly larger adjustment (30-45 seconds slower than marathon race pace).

Q5: Should heart rate be considered?
A: For more precision, tempo runs should be at about 85-90% of your maximum heart rate.