By RunDoyen.
Featuring coaching insights from David Jankowski and Mark Hadley.
Adapted from a RunDoyen coach conversation and edited for clarity.
TL;DR
- “Tempo” is often used loosely, it gets clearer when you separate LT (lactate threshold) from AT (aerobic threshold).
- LT pace is roughly what you could race for about 60 minutes all-out.
- AT pace is usually about 4–5% slower than LT, and matters more as races get longer.
- Use four workout formats to train thresholds: repeats, steady tempo, progression tempo, wave tempos.
- Start a touch conservative, stay controlled, and let effort guide the day.
Table of Contents
- What “tempo” really means in training
- LT vs AT: the two thresholds that matter
- How threshold work should feel (and why effort beats pace)
- The 4 best threshold workout formats (with examples)
- How often to do tempo and threshold work
- Common mistakes that ruin tempo runs
- Safety and when to get help
- Closing: how to apply this next week
What “tempo” really means in training
Most runners know tempo work matters. The problem is that “tempo” gets used as a label for almost anything that is faster than easy pace and steady.
A cleaner way to think about it is to zoom out first:
- Speed work: short, fast reps (your fastest, highest-intensity training)
- Endurance work: long runs and easy volume (your biggest aerobic builders)
- Stamina work: the middle ground that builds your ability to hold a strong pace for a long time
Most “tempo” training lives in that stamina bucket. The big unlock is learning that stamina work actually covers two different thresholds, and they are not the same.
LT vs AT: the two thresholds that matter
Lactate threshold (LT)
When you run, your body produces lactate. As intensity rises, lactate production rises. At a certain point, production outpaces your ability to clear it, lactate starts accumulating, fatigue rises quickly.
Practical definition: LT pace is about what you could hold for ~60 minutes in a truly hard, all-out effort.
That makes it a great target for 10K and half marathon development, and a valuable stamina builder for everything from 5K through marathon.
Aerobic threshold (AT)
AT is closely tied to the point where breathing and energy cost start ramping up more sharply as pace increases. For longer races, this becomes a powerful marker of efficiency.
Practical definition: AT pace is roughly what you could hold for ~2 hours in an all-out effort.
The key relationship that makes this usable:
AT is usually about 4–5% slower than LT.
So if you can estimate LT, you can estimate AT.
A simple comparison table
| Threshold | What it’s like | Rule-of-thumb effort | Typical relationship |
| LT (lactate threshold) | Strong, controlled, “pressing” | ~60-minute all-out pace | Faster than AT |
| AT (aerobic threshold) | Smooth, efficient, “comfortably quick” | ~2-hour all-out pace | ~4–5% slower than LT |
Best next step: Use a recent race result or time trial and plug it into the Running Pace Calculator to estimate training paces without guessing.
If you want your threshold paces and workouts tailored to your schedule, injury history, and race goals, you can get matched with a running coach and take the trial-and-error out of training.
How threshold work should feel (and why effort beats pace)
Threshold workouts are not supposed to feel like you are sprinting for your life. They also are not supposed to feel like an easy run with a faster soundtrack.
Here are two useful feel cues:
- LT: comfortably hard, “pressing but sustainable”
- AT: comfortably quick, smooth and efficient
A crucial execution principle is that effort trumps pace.
Heat, humidity, stress, sleep, hills, and accumulated fatigue all change what “right pace” looks like on a given day. As one coach put it: “Your body, your legs cannot read your watch.” The watch is feedback, not the boss.
The goal of a great threshold session: finish thinking, that was hard, but I was in control, I could have kept going if I had to.
The 4 best threshold workout formats (with examples)
You can train both LT and AT using the same four formats. What changes is the pace and the duration.
1) Threshold repeats (cruise intervals)
This is threshold work broken into chunks, with short jogging recoveries. The big benefit is you can often accumulate more total quality time than a straight tempo.
LT repeats (common setup):
- Run 5–10 minutes at LT pace
- Jog recovery = ~20% of rep time (5 minutes on, 1 minute jog)
- Total LT work: ~30–40 minutes
AT repeats (scaled up):
- Run 10–20 minutes at AT pace (sometimes longer for advanced runners)
- Jog recovery is still short, generally capped at ~3 minutes
- Total AT work: ~60–80 minutes
Why it works: you get a lot of time near threshold without the mental and physical grind of one uninterrupted block.
2) The steady tempo run (the classic)
This is the cleanest “tempo” format: ease in, lock the rhythm, hold it.
LT steady tempo:
- 24–30 minutes continuous near LT
- Ease in for the first 1–2 minutes, then settle
AT steady tempo:
- 48–60 minutes continuous near AT
- Same idea, smooth start, then steady
Key cue: do not treat this like a race. You are practicing control at the edge, not trying to win a workout.
3) Progression tempo
A progression tempo starts a little under threshold, builds toward it, and finishes a touch faster than it.
It has two big benefits:
- It reduces the risk of starting too hot
- It mimics how races feel, even if pace is steady, effort rises later
How to run it (simple version):
- Start just under your target threshold
- Gradually build toward threshold
- Finish the last segment a little quicker, without sprinting
Duration stays the same as a steady tempo:
- LT: 24–30 minutes
- AT: 48–60 minutes
This format is especially good when you want confidence. You finish strong, and the workout feels “sharp” without becoming reckless.
4) Wave tempos (a breakthrough workout)
Wave tempos alternate between slightly slower and slightly faster segments across the same continuous run. Think minimal overload, minimal recovery, repeated.
LT wave tempo example (30 minutes total):
- Break into 10 x 3 minutes
- Odd reps: slightly slower (around AT feel)
- Even reps: slightly faster (a small surge above LT feel)
In practice, this often looks like 10–15 seconds slower, then 10–15 seconds faster, alternating, without stopping.
AT wave tempos (longer):
- Total time: 48–60 minutes
- Use longer segments, often 5–7 minutes or about a mile, alternating slightly slower and slightly faster
Why waves can work so well: they force you to stay present. You execute one segment at a time. That mental skill transfers directly to racing, where success often comes down to handling the later miles without panic.
An interesting pattern: many runners struggle more with the “slower” segments because they back off too much and lose the intended rhythm. The goal is not slow, it is controlled.
A quick “choose your workout” guide
Use this when you are not sure what to schedule.
- Coming back from a break or rebuilding stamina: choose threshold repeats
- Want the simplest, most direct threshold stimulus: choose a steady tempo
- Want confidence and a strong finish: choose a progression tempo
- Stagnating or needing a new stimulus: choose a wave tempo
If you need a plan that plugs these into a full week (easy days, long run, recovery), start with Training Plans so the pieces fit together instead of fighting each other.
How often to do tempo and threshold work
How often depends on:
- Your race distance (5K vs marathon)
- How many “stress workouts” you can handle weekly
- Your current training phase
A useful framework is fundamental phase vs specific phase:
- Fundamental phase: keep training balanced, mix speed, stamina (threshold), and endurance (long run)
- Specific phase: shift emphasis toward what matters most for your goal event
For half marathon and marathon builds, threshold work tends to appear more frequently as you get closer to race day. It can even show up inside long runs as controlled segments, especially at AT effort.
If you are unsure what you can recover from, it helps to review your workload with a coach. You can browse our running coaches to find someone who fits your experience level and race goals.
Common mistakes that ruin tempo runs
- Starting too fast. A hot first half mile can lock you into fatigue you never clear.
- Chasing goal pace instead of current fitness. Train where you are today, not where you hope to be in 12 weeks.
- Turning tempos into time trials every week. Threshold is about controlled stress, not constant proving.
- Overcooking recoveries in repeats. If recoveries get too long, the workout changes.
- Ignoring conditions. Heat and humidity can slow pace while effort stays correct.
- Skipping the “ease-in.” Threshold work rewards a calm ramp-up.
- Measuring success only by pace. Success is control, rhythm, and repeatability.
- Doing too much too soon. More threshold time is not always better if it breaks recovery.
Safety and when to get help
Threshold training is demanding. Use caution if you are returning from time off, managing a health condition, or building volume quickly.
Stop the session and seek medical help if you experience chest pain, fainting, severe shortness of breath that is unusual for you, or any sudden, alarming symptoms.
If something consistently feels “off” (pain that changes your stride, repeated inability to recover, or abnormal fatigue), consider checking in with a qualified professional and scaling intensity until you are confident you are safe to progress.
Closing: how to apply this next week
If you take only one idea from all of this, make it this: tempo is not one pace, it is a category, and it gets easier to execute when you separate LT from AT.
Pick one threshold workout this week, run it controlled, and aim to finish feeling strong and steady.
If you want a structured approach that builds these workouts into a full progression toward your next race, start with Training Plans or get matched with a running coach for guidance that fits your life and your goals.
FAQ
1) What’s the difference between a tempo run and a threshold run?
Many runners use “tempo” as a broad label. A clearer approach is to think of threshold runs as specific “tempo” workouts aimed at either LT (about 60-minute effort) or AT (about 2-hour effort), depending on the pace and duration.
2) How do I find my lactate threshold pace without doing a 60-minute all-out test?
Use a recent race effort (like a 5K) as an input and estimate training zones from it. The simplest option is a calculator like the Running Pace Calculator.
3) How long should a tempo run be?
Common ranges are 24–30 minutes for LT steady tempo and 48–60 minutes for AT steady tempo. Repeats let you accumulate more total time at the effort with short jog breaks.
4) What should a tempo run feel like?
LT should feel “comfortably hard,” pressing but sustainable. AT should feel “comfortably quick,” smooth and efficient. You should finish feeling worked but in control.
5) What if I accidentally run my tempo too fast?
If you go too fast early, the workout often becomes less productive and harder to recover from. Back off quickly, re-find control, and treat it as a lesson in pacing.
6) Are wave tempos better than cruise intervals?
They are different tools. Cruise intervals are simple and scalable, wave tempos add alternating stress and control that can spark a breakthrough when you feel stuck.
7) How can an online running coach help with tempo and threshold training?
An online running coach can set LT and AT paces based on your current fitness, choose the right workout format for your phase, and adjust when conditions or fatigue change. That helps you avoid turning every tempo into a race and keeps training consistent.
