That is Tuesday, December 5, 2023. That is day two, Week 14 of the RunBlogRun Fall Cross Nation Coaching & Racing Program. At the moment is our third week of tempo runs. Tempo runs assist middle-distance runners develop energy and endurance. Our tempo run is 20 minutes, and we ask you to run it at 20 seconds over your present common mile tempo for 5k.
Tempo runs are utilized by athletes in any respect ranges. Elite athletes do tempo runs at a extra refined degree, however this author has discovered that top faculty athletes can use tempo runs in cross nation and observe. Tempo runs will put together you for among the powerful components of a distance race
So, in case you are operating a 5k in 16:30 now, that could be a 5:20 tempo, and you’ll run your tempo at 5:40.
Right here’s one other instance: When you can run 18:45 minutes for the 5k, you’ll be racing at a six-minute tempo. You’d run your Tempo Run at a 6:20 mile tempo.
We recommend you run the tempo on a observe or an occasionally traveled highway.
To your Exercise, heat up slowly, jog for quarter-hour, do just a few stride outs, then a 20-minute tempo run at 20 seconds per mile over your present 5k race tempo, transfer right into a 30-minute simple run, stretch for the cooldown, and hydrate.
