A tempo run is a 10 to 60 minute run at or near your goal pace for the race you want to run. Again, the length of the run will vary depending on what distance you are training for.
Tempo running helps increase your "lactic acid threshold." In other words, It trains your body to endure the amount of lactic acid your body produces at that speed.
Lactic acid is a waste product of muscle activity. It causes soreness and a general ill feeling. If you build up too much of it and you're not used to it, you can even throw up. Most of us who trained or raced in high school and college know exactly what that feels like.
Tempo runs not helps limit the production of lactic acid, but they will train your body to actually burn the lactic acid in your bloodstream, thus enhancing your abilitity to get rid of it while providing additional energy.
Tempo runs will not build your speed like intervals will, They are essential, however, to get you to know your race pace—so you can maintain it during a race—and to get you used to it so it's natural during a race.
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