How to Use Tempo Runs to Build Elite Conditioning

Want to get faster without burning out?
Want better endurance without endless cardio?
Tempo runs are your weapon.

What is a Tempo Run?

• Steady effort slightly below race pace

• Should feel "comfortably hard" — ~7-8/10 effort

• Typically 20-50 minutes continuous work

Why Tempo Runs Matter

• Build lactate threshold (you last longer at higher intensities)

• Improve mental toughness

• Increase overall aerobic capacity

How to Program Tempo Runs

✅ 1–2x/week
✅ 20–50 min sessions
✅ Heart rate zone: ~80–90% max

Example Session:

• Warm-up jog 10 min

• 20-min steady tempo effort

• Cool down 10 min easy jog

Common Mistakes:

🚫 Starting too fast and dying halfway
🚫 Skipping warm-up/cooldown

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