---
title: "10k Training: Tempo Miles"
published: 2016-02-09
updated: 2026-08-04
category: "Consejos para competir mejor"
source: "https://dev-abp.massivoai.com/en/articles/entrenamiento-para-10k-millas-tempo"
---

# 10k Training: Tempo Miles

**Whether you want to crush your personal best in a 10k or simply finish the distance, you'll need to develop the endurance necessary to maintain a strong pace until the end. That's where tempo runs come in—a training pace that will help you sustain a strong effort for longer.**

Tempo runs fall within the "comfortably hard" perception, meaning you're running fast and your breathing is elevated but you always maintain control. It's an effort between 88-92% of your maximum heart rate or 83-88% of your maximum oxygen uptake. Tempo miles have the advantage of letting you rest for one or two minutes between repetitions, which makes the workout more manageable. Here's what you need to do:

Warm up for 20 minutes including a good portion of easy jogging and some progressive pickups so your body is ready to run faster. Then do three to six miles (depending on how many kilometers you usually train) at tempo pace, with one minute of rest if you're an advanced runner or up to two minutes of rest if you need it. Then easy jog for 10-15 minutes to help with recovery.

Here's an approximate guide for what your tempo pace should be based on your current 10k race time:

** 10k Time    Tempo Pace per km     Tempo Pace per mile**

35:00                            3:37                          5:47

40:00                            4:07                          6:35

45:00                            4:38                          7:25

50:00                            5:06                          8:10

55:00                            5:33                          8:53

60:00                            6:05                          9:44

 

Do this workout once a week and as it feels more comfortable, you can shorten the rest time between repetitions, increase the number of repetitions you do, or run at a slightly faster pace if it still feels "comfortably hard." You can also try two-mile or longer repetitions, especially if you're training for longer distances like a half marathon.

Another great advantage of training at tempo pace is that your easy pace will feel even easier than before and you'll be able to run for longer comfortably. You can do tempo workouts throughout the year or in blocks of six or ten weeks depending on your goal. Give them a try!

 

 

A Buen Paso uses [Massivo](https://massivoai.com), the event-registration platform that powers this article.