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That is Tuesday, November 14, 2023. That is day two, Week 11 of the RunBlogRun Fall Cross Nation Coaching & Racing Program. In the present day is our third week of tempo runs. Tempo runs assist middle-distance runners develop power 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 stage, however this author has discovered that prime faculty athletes can use tempo runs in cross nation and monitor. Tempo runs will put together you for among the powerful elements of distance races.
So, in case you are working a 5k in 16:30 now, that may be a 5:20 tempo, and you’d run your tempo at 5:40.
Right here’s one other instance: If you happen to can run 18:45 minutes for the 5k, you’d be racing at a six-minute tempo. You’d run your Tempo Run at a 6:20 mile tempo.
We propose you run the tempo on a monitor or an sometimes traveled street.
In 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.
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