Tempo runs are critical for triathletes who want to build running speed, avoid the “Ironman Shuffle” late in a race and remain efficient with their training time.
The speed of a tempo run is approximately equivalent to your 1-hour race pace. Others use their recent 10k time. Your ideal tempo run pace should be at, or just below, your lactate threshold (i.e., the fastest you can run aerobically).
Not only do properly executed tempo runs improve your LT, but they also build mental toughness by teaching you how to deal with discomfort.
To learn more about how and when to include tempo runs into your program, check out this article by coach Jason Fitzgerald. Include carefully planned tempo runs into your training, and you’ll soon be cranking out faster runs!