The Mistake Every Runner Makes with Tempo and Threshold

You’ve seen these terms in training plans, maybe even on Strava—but most people mix them up and end up running in the dreaded grey zone. So lets look at the clear difference using three simple steps, so you can train smarter, recover faster, and unlock that next PB. Let’s dive in!"

STEP 1 – The Science

In the lab, physiologists usually talk about three training zones:

Moderate which is easy aerobic. - Heavy which is  where Tempo sits. – And-  Severe - this is where Threshold lives.

Your Threshold is basically the edge as when you are at this point, lactate starts to build up in your body faster than your body can clear it. Your Breathing gets heavy, your legs are on fire, and your conversation is officially cancelled 😅.

Tempo runs, on the other hand, sit just below that line. Controlled discomfort. You’re producing lactate, but at levels your body can handle and adapt to.

Think of Tempo Runs as a sub-threshold training and Threshold runs like being right at the edge of sustainable effort.

STEP 2 – The Purpose

"So why train both Tempo and Threshold Zones each week?

Well before I answer that question, if you have been thinking about getting some coaching advice to improve your next race, why not jump onto my website and look at signing up to become a Member in our  Ask The Coach Package as this is a great way for you to see just how much improvement you can make for just $25 per fortnight.  Every Ask the Coach member gets a Premium Training Peaks account where you can access over 100 different workouts in my workout libraries that I have personally made when it comes to training for a 5K right through to an Ultra race.  With my ask the coach package you will also get access to all of my online coaching video content, my 10-week specialised running form and technique training course and you will have continual access to your coach through the app for everything to do with your running.  I have a link in the Description where you can access the details on this.

So according to all of the science and world class athlete coaches, the biggest difference is:

Tempo runs build muscular endurance and efficiency for your 1/2 marathon or marathon race— they teach your body how to go long without falling apart.

Threshold training, however, raises your ceiling. It improves your ability to handle higher speeds before lactate overwhelms you. This is key for 5K, 10K or half marathon race prep, where racing is more about pushing the edge for a shorter period of time.

In short: Tempo Runs, build endurance. Threshold Runs, push your limits higher."

STEP 3 – Execution & Mistakes

Here’s where runners go wrong in their training.

They see ‘Tempo’ on the plan, but run it like a race rehearsal—basically doing Threshold work by mistake. The result? They’re always in the grey zone: too hard for recovery, too easy for real Threshold gains.

Here’s the fix:

When doing a Tempo pace run, set your TOO FAST Alert on your watch to a pace that is between your 10K & Half Marathon pace but closer to your half marathon pace.  This will ensure that it will alert you if you are running to fast

When doing a Threshold Pace run, set your TOO SLOW Alert on your watch to a pace that is between your 3K & 5K pace but closer to your 5K pace.  This will ensure that it will alert you if you are running to slow

Run them at the right effort, and you’ll unlock both endurance and speed without burning out.