Think of it as the sweet spot of training. You're building endurance, sharpening pacing skills, and learning how to stay smooth when the work starts to bite.

For marathon runners, tempo runs are one of the most important workouts in the training cycle because they teach rhythm. They teach patience. Most importantly, they teach you how to keep moving forward when the race starts asking difficult questions.

As these workouts get longer, they also become great practice for the later stages of the marathon. Anybody can feel good at mile 5. The real challenge starts much later.

Tempo runs help you develop the mental toughness to stay engaged when fatigue shows up, and they build confidence that carries directly into race day. When you've spent weeks stacking quality tempo work, marathon pace starts to feel familiar instead of intimidating.

The simplest answer is that tempo pace should feel comfortably hard. You should be working, but still in control. Holding a full conversation would be difficult, but you shouldn't feel like you're racing.

Early in a marathon training cycle, I like to start with shorter tempo sessions of about 5 to 7 miles.

Try beginning roughly 10 to 15 seconds slower than your goal marathon pace. After the first mile or two, settle into a rhythm that feels steady and sustainable. Then, with about a mile remaining, shift gears. Open up your stride, lean into the effort, and finish strong around current half-marathon effort.

That progression teaches pacing discipline while giving you practice finishing on tired legs.

• 4 x 2 miles at tempo effort
• 400-800 meters easy jogging recovery

This workout breaks up the effort mentally while still allowing you to accumulate close to 10 miles of quality running.

Start the repeats at roughly the same effort as your continuous tempo runs. If you're feeling strong, try making the final repeat your fastest one and work toward current half-marathon effort.

This type of workout is also often called a threshold run because it helps train your body to maintain a challenging pace without crossing into unsustainable territory.

• 1 mile hard
• 3 miles tempo
• 1 mile hard
• 3 miles tempo
• 1 mile hard

No breaks.
No reset button.
Just continuous work.

What makes this session so challenging is that you have to recover while still running. The hard miles are typically a little slower than 10K pace but faster than half-marathon pace. The tempo segments sit around marathon pace depending on how you're feeling that day.

I only do this workout once per marathon cycle, and only when my coach feels I've earned the fitness to handle it successfully.

If you're new to tempo running, don't jump straight into this session. Start with shorter tempo intervals and build gradually.

Sessions that include pace changes often require more energy than runners expect. That's why tempo days are a great opportunity to practice race-day nutrition.

One strategy I use is setting bottles on a table along my route so I can practice grabbing fluids while staying in motion. It sounds simple, but it helps turn fueling into a skill instead of an afterthought.

The more automatic your hydration and nutrition become during training, the easier they'll feel during a marathon.

Some runners want a little more pop underfoot. Others prefer extra cushioning. Most runners are looking for a smooth, responsive ride that helps them maintain rhythm through changing paces.

The biggest mistake runners make with tempo workouts is forcing pace instead of running by feel.

A hot day, a windy route, or tired legs can change what tempo effort looks like. Stay focused on the purpose of the workout rather than chasing a specific number on your watch.

Good tempo running is controlled and confident. Stay consistent. Trust the process. Let the fitness come to you.

You've got this.

BY GUEST AUTHOR

Parker Stinson, Saucony Athlete