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Tempo running (12 km/h)
Tempo running (12 km/h) is a 11.8 MET exercise. At 75 kg that is about 15.5 kcal a minute, or 310 kcal in 20 minutes. Form cues, common mistakes and how to progress.
CardioKit: ShoesWorks: Legs, heart, lungs
Calories burned by body weight
| Body weight | kcal/min | 10 min | 20 min | 30 min | 45 min |
|---|---|---|---|---|---|
| 55 kg | 11.4 | 114 | 227 | 341 | 511 |
| 65 kg | 13.4 | 134 | 268 | 403 | 604 |
| 75 kg | 15.5 | 155 | 310 | 465 | 697 |
| 85 kg | 17.6 | 176 | 351 | 527 | 790 |
| 95 kg | 19.6 | 196 | 392 | 589 | 883 |
How to do it well
- Comfortably hard: short phrases only
- Hold the effort, not the pace, on hills
- 20-40 minutes is plenty
Common mistakes
- Turning it into a race
- Skipping the warm-up
- Two hard days back to back
Make it harder or easier
Progression. Longer tempo blocks, or cruise intervals.
Regression. Drop to easy running.
Form notes are general coaching guidance, not treatment. If a movement causes pain, stop and speak to a clinician or a qualified coach.
What ten minutes is worth
Ten minutes of tempo running (12 km/h) costs about 155 kcal at 75 kg. In energy terms that is close to 3 019 steps of brisk walking. The comparison is energetic only: your phone counts steps, not effort.
Frequently asked questions
How many calories does tempo running (12 km/h) burn?
At 75 kg, about 15.5 kcal a minute — roughly 310 kcal in 20 minutes and 697 in 45. Multiply by your own weight over 75 kg to adjust.
What is the MET value of tempo running (12 km/h)?
11.8, from the 2011 Compendium of Physical Activities (Compendium 12050, running 12 km/h). That means it costs about 11.8 times your resting energy use.
How many steps is it worth?
Ten minutes is worth roughly 3 019 brisk-walking steps in energy terms. It is an energy comparison, not a step count your phone will record.
Source: 2011 Compendium of Physical Activities (Ainsworth et al.) — Compendium 12050, running 12 km/h · checked 2026-09-02
Related exercises
Easy running (8 km/h)
MET 8.3 · 10.9 kcal/min at 75 kg
Brisk walking (5.5 km/h)
MET 4.3 · 5.6 kcal/min at 75 kg
Cycling (19-22 km/h)
MET 8.0 · 10.5 kcal/min at 75 kg
Rowing machine
MET 7.0 · 9.2 kcal/min at 75 kg
Swimming, freestyle
MET 8.3 · 10.9 kcal/min at 75 kg
Stair climbing
MET 8.8 · 11.6 kcal/min at 75 kg
All exercises · Calories burned by activity · Daily calorie needs
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