Comparing the speeds for Intervals with a Tempo Run
Interval sessions and tempo runs are structured differently and target specific physiological adaptations. Here's a breakdown of how the paces differ between these two types of workouts:
Interval Sessions (Speed Work)
Pace: Intervals are usually run at close to or slightly faster than your goal race pace for shorter distances like 5k or 10k. The intensity can range from about 85-95% of your maximum effort for each individual interval, but the sum total time running the interval session should be race pace or faster…i.e. the time spent running 5x1k should be faster than running a 5k in isolation. Of course, the shorter the interval becomes, the pace will be consierably quicker than targeted race pace.
This will vary based on where you are in a training cycle. At the end of each effort, you will be ready for the short recovery. It would be challenging to string more than a short sentence together!
Purpose: The goal of intervals is to improve your speed, VO2 max (the body's ability to utilise oxygen), and anaerobic capacity. Intervals push your body to handle higher levels of lactate and fatigue. By running at faster speeds for intervals, and then with rest and recovery between the intervals, and then before your next training run, we stress the body, then allowing the necessary recovery. Intervals of fast efforts of circa four/five minutes are good workouts to improve your VO2 max.
Work-to-Rest Ratio: Interval sessions consist of periods of hard running (effort) followed by recovery periods, which can be a slow jog or complete rest. Common interval examples might include:
400m repeats with 75 seconds of rest.
1km intervals with 2–3 minutes rest.
The recovery periods will vary with where you are in your training cycle.
Tempo Run (Threshold Run)
Pace: A tempo run is run at a comfortably hard pace, typically at or around your lactate threshold pace—this is the pace you could hold for about 60 minutes in a race. For most runners, this is somewhere between their 10k and half-marathon pace. It's usually about 80-90% of your maximum effort.
Purpose: The goal of a tempo run is to improve your lactate threshold, which allows you to run faster for longer without fatigue. This is particularly important for races like the 10k, half marathon, and marathon.
Sustained Effort: Unlike interval sessions, tempo runs involve sustained efforts without rest. A typical tempo run could look like:
30–40 minutes at tempo pace (lactate threshold).
A longer run with a tempo segment in the middle (e.g., 10 miles with 5 miles at tempo pace).
I often favour a split tempo run. After 10/15 minutes warm up, 20 minutes effort, then a slower ten minutes, finished with a faster 15 minutes before a warm down. This allows the tempo to be run at a faster pace.
Effort: The pace is slower than interval pace, but faster than your easy or long run pace. It's challenging, but maintainable for a longer duration than intervals.
Summary of Differences:
Interval Pace: Faster shorter periods of running with breaks between efforts.
Tempo Run Pace: Slower than interval pace but sustained for a longer period with no rest.
Both workouts are essential for different aspects of fitness: intervals improve speed and VO2 max, while tempo runs develop endurance and lactate threshold.