That is Tuesday, Could 16, 2023.
That is day two, Week 10 of the RunBlogRun Spring Coaching for Center Distances, 800 m-5000m. Right now is our second 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.
Twenty minutes is an efficient time for highschool distance runners to focus on racing 800 meters to five,000 meters. (If any of you adventuresome athletes resolve to race 10,000m over the summer season, let me know, and I’ll present a very good 10k drill for you).
So, in case you are operating a 5k in 16:30 now, that may be a 5:20 tempo, and you’ll run your tempo at 5:40.
Right here’s one other instance, In case you can run 18:45 minutes for the 5k, you’ll be racing at a six-minute tempo. You’ll run your Tempo Run at a 6:20 mile tempo.
We recommend you run the tempo on a observe or an occasionally traveled street.
Exercise out, 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.
