1. What is Tempo Pace?

Tempo pace is a running pace that's slightly slower than your race pace, typically used for tempo runs which are sustained efforts at a "comfortably hard" intensity. The adjustment factor accounts for the difference between race effort and tempo effort.

2. How Does the Calculator Work?

The calculator uses the tempo pace formula:

Where:

• Race Pace — Your current race pace per kilometer
• Adjustment — Seconds to subtract from race pace (typically 15-30 seconds)

Explanation: The formula calculates your optimal tempo training pace by adjusting your race pace downward by a specific number of seconds per kilometer.

3. Importance of Tempo Running

Details: Tempo runs improve your lactate threshold, allowing you to run faster for longer periods. They are a key component of marathon and half-marathon training programs.

4. Using the Calculator

Tips: Enter your current race pace in minutes and seconds per kilometer, and the recommended adjustment (usually 15-30 seconds). The calculator will determine your optimal tempo pace.

5. Frequently Asked Questions (FAQ)

Q1: How do I determine my race pace?
A: Use your pace from a recent race or time trial of similar distance to what you're training for.

Q2: What's a typical adjustment value?
A: Most runners use 15-30 seconds per kilometer slower than race pace for tempo runs.

Q3: Should tempo pace vary by distance?
A: Yes, tempo pace for marathon training will be different than for 5K training. Use a race pace appropriate for your goal distance.

Q4: How often should I do tempo runs?
A: Typically 1-2 times per week, depending on your training phase and experience level.

Q5: Can I use this for mile pace?
A: Yes, just convert all values to mile equivalents (1.609 km = 1 mile).