A tempo run is designed to challenge your threshold and get your body used to sitting on that pace. Technically it should be the pace that your body is creating lactate at the same rate it is able to get rid of it, so it should feel hard but mostly comfortable. The brilliance of a wave tempo is that by moderately overloading your threshold and then only allowing minimal recovery you are going to see some improvements in your threshold that you wouldn’t see in a steady state run.

wave tempo

Ideally you would want your steady pace to be 5% slower than tempo and your fast pace to be 5% faster. This is just a guide:

3:30 Tempo (3:20 min/km fast, 3:41 min/km steady)
4:00 Tempo (3:49 min/km fast, 4:13 min/km steady)
4:30 Tempo (4:17 min/km fast, 4:44 min/km steady)
5:00 Tempo (4:46 min/km fast, 5:16 min/km steady)
5:30 Tempo (5:14 min/km fast, 5:47 min/km steady)
6:00 Tempo (5:43 min/km fast, 6:19 min/km steady)
6:30 Tempo (6:11 min/km fast, 6:51 min/km steady)
7:00 Tempo (6:40 min/km fast, 7:22 min/km steady)
7:30 Tempo (7:09 min/km fast, 7:54 min/km steady)
8:00 Tempo (7:37 min/km fast, 8:25 min/km steady)
8:30 Tempo (8:06 min/km fast, 8:57 min/km steady)
9:00 Tempo (8:34 min/km fast, 9:28 min/km steady)

If you are more comfortable with a 3km distance as opposed to a 6km run – just change the intervals to 500m instead of 1km.

Running coaching is available through our Far and Fast programs, or you can sign up for one of our custom plans.

Operation Move Offers

Sign Up

We are now accepting registrations for January Learn to Run. Sign up now to get early access to the Facebook group and your coach.

Grab your discount

Want great running gear? Head over to RunFaster and get 10% off your order with the code OPMOVE.

Written by: Zoey Dowling

You may also like these posts
Podcast: Episode 63 - Myths That Plague New RunnersPodcast: Episode 62 - Disappointment is an underrated motivator

Leave A Reply:

(optional field)

No comments yet.