1. What is Tempo Pace?

Tempo pace is a running pace that's approximately 20 seconds per mile faster than your marathon pace. It's a "comfortably hard" effort that improves your lactate threshold, allowing you to run faster for longer periods.

2. How Does the Calculator Work?

The calculator uses the simple formula:

Where:

• \( Tempo\_pace \) — Your target tempo running pace
• \( Marathon\_pace \) — Your current marathon pace

Explanation: This calculation provides a good estimate of your lactate threshold pace based on your current marathon fitness level.

3. Importance of Tempo Pace

Details: Running at tempo pace helps improve your body's ability to clear lactate, allowing you to maintain faster paces for longer durations. It's a key workout for marathon and half-marathon training.

4. Using the Calculator

Tips: Enter your current marathon pace in minutes and seconds per mile. The calculator will subtract 20 seconds to determine your tempo pace. Your marathon pace should be a pace you could sustain for 26.2 miles.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this calculation?
A: It's a general guideline. Individual variations may exist based on running economy and physiology.

Q2: Can I use my half-marathon pace instead?
A: For half-marathon pace, tempo pace is typically closer to 10-15 seconds per mile faster.

Q3: How often should I do tempo runs?
A: Typically 1-2 times per week, depending on your training phase and experience level.

Q4: What if my tempo pace feels too easy or too hard?
A: Adjust by 5-10 seconds per mile based on perceived effort. The calculation is just a starting point.

Q5: Should I use this for race pace prediction?
A: No, this is for training purposes only. Race predictions require more comprehensive calculations.