Tempo runs and intervals are two key hard workouts that build fitness differently. A tempo run is one sustained 'comfortably hard' effort at lactate threshold, training the pace you can hold for a long time; intervals are repeated shorter, harder efforts (often near VO2 max) with recovery between, building speed and aerobic power. Most plans use both.
| Aspect | Tempo Run | Interval Training |
|---|---|---|
| Structure | One continuous effort | Repeated hard reps + recovery |
| Intensity | At/near lactate threshold | Harder, often near VO2 max |
| Builds | Sustainable race pace | Speed & aerobic power |
| Duration of hard part | ~20–40 min sustained | Short reps (e.g., 1–5 min) |
| Feel | Comfortably hard, steady | Hard, with breaks |
Do a tempo run if…
- You want to raise sustainable pace
- You're building threshold endurance
- You prefer steady, continuous efforts
Do intervals if…
- You want to build speed and VO2 max
- You like structured hard reps
- You're sharpening top-end fitness
Verdict
Frequently asked questions
What's the difference between a tempo run and intervals?
A tempo run is a single sustained effort at a comfortably hard, threshold intensity held for around 20–40 minutes, training the pace you can maintain for a long time. Intervals are repeated shorter, harder efforts (often near VO2 max) separated by recovery, training speed and aerobic power. One is continuous and steady; the other is broken into hard reps.
Which is better for getting faster?
Both, for different reasons. Intervals raise your VO2 max and top-end speed, making fast paces feel easier, while tempo runs raise your lactate threshold so you can sustain a faster pace for longer. Endurance runners need both; the right balance depends on your event and where your fitness needs work.
How often should you do each?
Most runners do one to two quality (hard) sessions per week, mixing tempo and interval work depending on the training phase, with the rest of the week easy. Base phases lean on tempo and threshold work; sharpening phases add more intervals. Always balance hard days with easy running and recovery to absorb the training.
Related: Tempo Run · Interval Training · Lactate threshold · VO2 max · Fartlek