How to Combine Intervals and Tempo Runs for a Faster 10K
If you're chasing a 10K goal time, the question isn't which workout is better—the fastest 10K plans use both interval training and tempo runs, each at the right point in your week. This guide shows you how to combine them, with example sessions and a sample training week. (New to these workouts? Start with our interval training vs tempo runs explainer.)
Source: Determinants of endurance running performance (Frontiers in Physiology, 2020)
What Is Interval Training?
Interval training alternates short periods of fast running with recovery periods of easy jogging or walking. The faster sections are typically run at or above your target 10K pace.
Examples include:
- 6 × 800 metres with 2 minutes of easy jogging.
- 10 × 400 metres with 90 seconds recovery.
- 5 × 1 kilometre at 10K pace with 2-3 minutes recovery.
The recovery allows you to maintain a higher quality effort during each repetition.
Benefits of Interval Training
- Improves running speed.
- Increases VO₂ max.
- Develops running economy.
- Builds confidence at faster race paces.
- Teaches your body to recover while moving.
What Is a Tempo Run?
A tempo run is a sustained effort performed at a "comfortably hard" pace that you can maintain without stopping. It is usually close to your lactate threshold, where your body is working hard but can still clear lactate efficiently.
Examples include:
- 20-minute continuous tempo run.
- 30-minute tempo at threshold effort.
- 3 × 10 minutes at tempo pace with short recovery.
Benefits of Tempo Runs
- Improves lactate threshold.
- Helps you maintain a faster pace for longer.
- Builds mental toughness.
- Increases aerobic endurance.
- Prepares you for sustained race efforts.
Key Differences
| Interval Training | Tempo Runs |
|---|---|
| Short, fast repetitions | Continuous sustained effort |
| Includes recovery between efforts | Minimal or no recovery |
| Develops speed and VO₂ max | Improves endurance at faster paces |
| Higher intensity | Moderately hard intensity |
| Often feels challenging but manageable because of recovery breaks | Requires maintaining focus for an extended period |
Which Is More Important for a 10K?
The best 10K training plans include both.
- Interval training helps you run faster by improving your speed and aerobic capacity.
- Tempo runs help you hold that faster pace over the full 10 kilometres.
Using both workouts creates a balanced programme that develops speed, endurance and race-specific fitness.
How Often Should You Do Them?
Most recreational runners benefit from one quality workout each week, alternating between intervals and tempo runs. More experienced runners may include one interval session and one tempo run weekly, provided they recover well.
Easy runs should make up the majority of your training to allow adaptation and reduce injury risk.
Sample Training Week
- Monday – Easy run or rest.
- Tuesday – Interval training.
- Wednesday – Easy recovery run.
- Thursday – Easy run or strength training.
- Friday – Tempo run.
- Saturday – Easy run.
- Sunday – Long run.
Common Mistakes
- Running every workout too hard.
- Skipping recovery runs.
- Doing intervals without a proper warm-up.
- Running tempo sessions at sprint pace instead of threshold effort.
- Increasing training volume too quickly.
Frequently Asked Questions
Can beginners do interval training?
Yes. Beginners should start with shorter intervals, such as 400-metre repeats or timed efforts, and focus on good running form rather than maximum speed.
How hard should a tempo run feel?
A tempo run should feel comfortably hard. You should be able to speak only a few words at a time, but you should not be sprinting.
Can I replace one with the other?
Not completely. While both improve fitness, intervals and tempo runs develop different physiological adaptations. Including both in your training provides the greatest benefit for most 10K runners.
Final Thoughts
Interval training and tempo runs each play a valuable role in preparing for a faster 10K. Intervals build speed and aerobic power, while tempo runs improve your ability to sustain a challenging pace. Combined with consistent easy running, strength training and adequate recovery, these workouts will help you arrive at the start line stronger, fitter and more confident.