Tempo Run Calculator
Calculate your tempo run pace and create structured threshold workouts.
Your Fitness
minutes
seconds
Tempo Pace
5:10/km
Range: 5:05 - 5:15/km
Classic Tempo
6K continuous at tempo pace
Warm-up: 2K easy
Cool-down: 2K easy
Tempo time: 31:00
Total: 10K
Tempo Splits
1 km5:10/km5:10
2 km5:10/km10:20
3 km5:10/km15:30
4 km5:10/km20:40
5 km5:10/km25:50
6 km5:10/km31:00
Tempo Run Guidelines
Tempo runs should feel comfortably hard - you can say short sentences but conversation is difficult. The effort should be sustainable for 40-60 minutes in a race setting. Start conservatively and aim for even or negative splits. One tempo session per week is sufficient for most runners during building phases.
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