1. What Is Tempo Pace?

Tempo pace refers to a running intensity that is comfortably hard, typically described as a pace you could maintain for about an hour in a race. It's an important training intensity for improving lactate threshold.

2. How Does The Calculator Work?

The calculator uses the formula:

Where:

• Threshold Pace — Your current lactate threshold pace (min/km)
• 0.9 to 1.05 — The multiplier range for calculating tempo pace

Explanation: Tempo pace typically falls within 90-105% of your lactate threshold pace, depending on your fitness level and training goals.

3. Importance Of Tempo Training

Details: Tempo runs improve your body's ability to sustain faster paces for longer periods by increasing your lactate threshold. This type of training helps you run faster before fatigue sets in.

4. Using The Calculator

Tips: Enter your current lactate threshold pace in minutes and seconds per kilometer. The calculator will provide your recommended tempo pace range for training.

5. Frequently Asked Questions (FAQ)

Q1: How do I determine my lactate threshold pace?
A: You can estimate it from a recent race performance (pace you could maintain for about 1 hour) or use a heart rate monitor to identify when lactate begins to accumulate.

Q2: Should I use the faster or slower end of the tempo range?
A: Beginners should start at the slower end, while more experienced runners can work toward the faster end. Listen to your body and adjust based on how you feel.

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

Q4: How often should I do tempo runs?
A: Most training plans include one tempo run per week, allowing adequate recovery between hard sessions.

Q5: Can I use this for other distance units?
A: While this calculator uses min/km, the same principles apply to min/mile. Simply convert your threshold pace to the appropriate unit.