Marathon Training: 10 Tempo Sessions

What Is a Tempo Run in Marathon Training?

The marathon is a test of endurance, strength, and smart pacing. Tempo runs are one of the best ways to improve race-day stamina, increase speed, and develop mental toughness.These sessions will help you hold marathon pace more efficiently while reducing fatigue in the later miles!

Tempo runs typically fall into Zone 3, where you’re running at a steady, “comfortably hard” effort that pushes your aerobic capacity without tipping into full threshold. For marathoners, this type of training is essential. It conditions your body to stay strong over time, improves your ability to maintain pace under pressure, and sharpens your mental focus when energy starts to fade. Tempo efforts are what make marathon pace feel manageable, even in the final 10K.

In this post, you’ll find 10 tempo run sessions designed to improve pacing, boost aerobic strength, and help you finish your marathon with control and resilience.

1. Classic Tempo Run

A steady tempo run improves lactate threshold, making marathon pace feel easier.

Warm-Up:

• 10 minutes easy jogging

• 4 x 50m strides at 85% effort

Workout:

• 50-minute run at comfortably hard pace

Cool-Down:

• 10 minutes easy jogging

Why It Works:

Improves efficiency at race pace without excessive fatigue.

2. Broken Tempo Run

Splitting a tempo run into smaller chunks makes it easier to maintain a strong pace.

Warm-Up:

• 12 minutes easy jogging

• 4 x 50m strides at 85% effort

Workout:

• 3 x 12 minutes at tempo pace

• Recovery: 90 seconds easy jog between reps

Cool-Down:

• 10 minutes easy jogging

Why It Works:

Improves pacing while reducing overall fatigue.

3. Tempo + Fast Finish

Practicing a strong finish helps prepare for the last 10K of the marathon.

Warm-Up:

• 12 minutes easy jogging

• 4 x 50m strides at 85% effort

Workout:

• 25 minutes at tempo pace + last 5 minutes at 10K

Cool-Down:

• 10 minutes easy jogging

Why It Works:

Simulates the final miles of the race when fatigue sets in.

4. Tempo Intervals

Tempo intervals allow for quality hard efforts with built-in recovery.

Warm-Up:

• 12 minutes easy jogging

• 4 x 50m strides at 85% effort

Workout:

• 4 x 12 minutes at tempo pace

• Recovery: 90 seconds easy jog between reps

Cool-Down:

• 10 minutes easy jogging

Why It Works:

Develops the ability to sustain race pace efficiently.

5. Progression Tempo

A progression tempo run helps develop pacing control and race execution.

Warm-Up:

• 12 minutes easy jogging

• 4 x 50m strides at 85% effort

Workout:

• 40-minute run:

• First 15 minutes at marathon pace

• Next 15 minutes at 10K

• Final 10 minutes at 5K pace

Cool-Down:

• 10 minutes easy jogging

Why It Works:

Improves pacing control and race-day execution.

6. Long Tempo Effort

A longer sustained effort helps train your body to maintain pace deep into the marathon.

Warm-Up:

• 15 minutes easy jogging

• 4 x 50m strides at 85% effort

Workout:

• 60-minute continuous run at tempo effort

Cool-Down:

• 10 minutes easy jogging

Why It Works:

Builds mental and physical endurance for race day.

7. Tempo + Strides

Adding strides after a tempo run helps with leg turnover and efficiency.

Warm-Up:

• 10 minutes easy jogging

• 4 x 50m strides at 80% effort

Workout:

• 25 minutes at tempo pace

• 6 x 100m strides at 90% effort

Cool-Down:

• 10 minutes easy jogging

Why It Works:

Combines endurance and speed for a stronger marathon performance.

8. Hill Tempo

Running tempo on hills builds strength, endurance, and mental resilience.

Warm-Up:

• 12 minutes easy jogging

• 3 x 30-second strides on rolling hills

Workout:

• 4 x 10 minutes at tempo pace on rolling hills

• Recovery: 90 seconds easy jog between reps

Cool-Down:

• 10 minutes easy jogging

Why It Works:

Develops leg strength and efficiency for hilly race courses.

9. Negative Split Tempo

A negative split tempo run helps develop race execution skills.

Warm-Up:

• 12 minutes easy jogging

• 4 x 50m strides at 85% effort

Workout:

• 35-minute run:

• First 15 minutes at moderate tempo pace

• Last 20 minutes at faster than tempo pace

Cool-Down:

• 10 minutes easy jogging

Why It Works:

Teaches pace control and how to push harder when fatigued.

10. Marathon Tempo Race Simulation

This race simulation helps fine-tune pacing, fueling, and endurance.

Warm-Up:

• 12 minutes easy jogging

• 3 x 100m strides at 85% effort

Workout:

• 2 x 8K at marathon pace + 10 seconds per km

• Recovery: 2-minute jog between reps

Cool-Down:

• 10 minutes easy jogging

Why It Works:

Develops race pace confidence and prepares you for race day.

Mini FAQ: Marathon Tempo Workouts

What is a marathon tempo workout?

A marathon tempo workout is a sustained run at or slightly below your marathon race pace, designed to improve your aerobic endurance and mental pacing control. These efforts typically fall within Zone 3, around 76–85% of your max heart rate, or about 20–30 seconds per km slower than your 10K pace (or 30–45 seconds per mile). You should feel comfortably hard — around 6–7 out of 10 on the RPE scale. Check your heart rate zones with FLJUGA’s free calculator. Start here.

How often should I do tempo sessions during marathon training?

Once per week is ideal for most runners. You can increase to twice weekly as you build fitness, but always allow adequate recovery.

What’s the difference between tempo and threshold runs?

Tempo runs are longer and usually done at marathon or half-marathon pace, while threshold runs are shorter and run closer to your lactate threshold pace (comfortably hard).

Can beginners do tempo runs?

Yes! Start with shorter tempo intervals (10–15 minutes) and build over time. Focus on consistency and effort, not speed alone.

How long should a marathon tempo workout be?

Most tempo sessions last between 6–10 km of sustained effort, either in one block or broken into intervals with short recoveries.

Final Thoughts!

Tempo training is one of the most effective ways to improve your marathon performance. Incorporating one or two of these workouts per week will help you increase endurance, refine pacing, and build race-day confidence.

Stay consistent, trust your training, and get ready to crush your next marathon!

Always consult with a medical professional or certified coach before beginning any new training program. The information provided is for educational purposes only and is not a substitute for personalized advice..