Improve speed or distance
The goal of the tempo run is to push your body to run harder and faster for longer periods of time, says Molly Armesto, a running coach and founder of All About Marathon Training.
To do this, you need to increase your anaerobic threshold, which helps your body adapt to running at a faster pace while not fatiguing as easily.
Improve Cardio
Tempo runs are a great way to increase your aerobic fitness over long periods of time and preserve the fitness you’ve gained from other workouts.
Improve mental endurance
Tempo runs are also a great way to build mental toughness since many of these workouts are done at a pace that could be more difficult than you’re used to.
Tempo run pace
4 ways to get your tempo pace
- at a point where it’s harder to hold a conversation with someone
- 80 to 90 percent of your VO₂ max
- 85 to 90 percent of your max heart rate
- a pace between your half marathon and 10K race speed
Click for the full article: https://www.healthline.com/health/tempo-run