Interval Training vs Tempo Runs: What’s the Difference and Which Should You Do?
Interval training and tempo runs are two of the most effective workouts for improving running performance. They both make you faster, but they do it in very different ways. Understanding the difference helps you train smarter, avoid burnout, and improve your race times more effectively.
Source: Determinants of endurance running performance (Frontiers in Physiology, 2020)
What Is Interval Training?
Interval training involves short bursts of fast running followed by recovery periods of walking or easy jogging. It’s designed to improve your speed, power, and ability to handle high-intensity effort.
- High-intensity effort (hard breathing, cannot hold conversation).
- Short work periods (e.g. 200m, 400m, 1–3 minutes).
- Recovery between efforts (walk or easy jog).
Example Interval Session
- 10-minute warm-up jog
- 6 × 400m fast running
- 90–120 seconds easy recovery between reps
- 10-minute cool-down
The goal is quality speed, not sustained effort.
What Is a Tempo Run?
A tempo run is a continuous effort at a “comfortably hard” pace. It sits just below your maximum sustainable effort and improves your ability to maintain a strong pace for longer periods.
- Moderate-high intensity (hard but controlled).
- No full rest during the main set.
- Typically 10–40 minutes of sustained effort.
Example Tempo Run
- 10-minute easy warm-up
- 20-minute steady “comfortably hard” pace
- 10-minute cool-down
You should feel challenged but not completely exhausted.
Key Differences Between Interval and Tempo Training
| Feature | Interval Training | Tempo Run |
|---|---|---|
| Intensity | Very high (near max effort) | Moderate-hard (controlled effort) |
| Structure | Repeats with rest breaks | Continuous effort |
| Main goal | Speed and power | Endurance at faster pace |
| Breathing | Heavy, hard breathing | Strong but controlled breathing |
| Duration | Short bursts | Sustained effort |
When to Use Interval Training
Interval training is best for developing raw speed and improving your ability to tolerate high-intensity effort.
- 5K and 10K race preparation.
- Improving sprint speed or finishing kick.
- Breaking through performance plateaus.
Training for a specific race? See how to combine intervals and tempo runs for a faster 10K.
When to Use Tempo Runs
Tempo runs are ideal for building sustained endurance at faster paces.
- 10K, half marathon, and marathon training.
- Improving race pace comfort.
- Building aerobic threshold fitness.
Which Is Harder?
They are hard in different ways:
- Intervals feel more explosive and painful in short bursts.
- Tempo runs feel mentally and physically challenging over time.
How Often Should You Do Each?
- Beginners: 1 quality session per week (either tempo or intervals).
- Intermediate runners: 1–2 quality sessions per week.
- Advanced runners: structured mix depending on race goals.
Most training should still be easy aerobic running.
Common Mistakes
- Doing intervals too often and burning out.
- Running tempo runs too fast (turning them into races).
- Skipping warm-ups before hard sessions.
- Not recovering properly between hard workouts.
Frequently Asked Questions
Which is better for beginners?
Tempo runs are usually better because they are more controlled and less injury-prone than all-out intervals.
Can I do both in the same week?
Yes, but only if your base fitness is strong. Otherwise, one quality session per week is enough.
Do I need both to improve?
No. You can improve significantly with just easy running plus one quality session (tempo or intervals).
Final Thoughts
Interval training builds speed and power, while tempo runs build sustained endurance at faster paces. Both are valuable, but they serve different purposes. The best approach is to match the workout type to your goal and balance it with plenty of easy running.
| Session | Primary target | Typical effort |
|---|---|---|
| Intervals (VO₂max) | Top-end aerobic power | 3–5 min hard, near max |
| Tempo / threshold | Lactate threshold | 20–40 min "comfortably hard" |
Source: Weekly frequency of HIIT in recreational runners (PMC, 2024)