That is Tuesday, October 31, 2023. That is day two, Week 9 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 subtle degree, however this author has discovered that prime faculty athletes can use tempo runs in cross nation and observe. Tempo runs will put together you for a number of the powerful components of distance races.
So, if you’re 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: In case you can run 18:45 minutes for the 5k, you’d be racing at a six-minute tempo. You’ll run your Tempo Run at a 6:20 mile tempo.
We advise you run the tempo on a observe or an sometimes traveled highway.
On 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 straightforward run, stretch for the cooldown, and hydrate.
