Workouts

•  Cross Training
  Workout Ideas

  Eight Benefits of Cross-Training
•  Endurance
  Long Runs

  Longer Inervals

  Foundation
•  Speed
  Tempo

  Fartlek

  Mid Range Intervals

  Short Intervals

  Kick Building

  Circuit
•  Strength
  Hill Running

  Long Hill Repeats

  Moderate Hill Repeats

  Short Hill Burst Repeats

  Daily Core

  Circuit Core

  Sand Running
•  Warm Ups
  Easy Jog

  Stretching

  Drills

  Striders

Tempo

A tempo run is 20 to 25 minutes at just over your aerobic threshold, which is about 25 to 30 seconds per mile slower than your 5k race pace. It is intended to be a "comfortably" hard run to build speed, strength and endurance over a race distance.

Example 1:

For tempo runs I take warmup more seriously than say an LSD run. Make sure that your legs are ready for the accelerated pace by doing a warmup and stretching. Run a 5 mile course that is somewhat flat, at the first mile mark up your pace to your tempo pace and hold that pace for 20 to 25 minutes (should be roughly 2.5 to 3 miles). Once you hit your mark either by time or distance, come back down to an aerobic pace and finish your run as a warmdown.

next 5 days

Nada

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inspirations

Never really give in as long as you have any earthly chance, and above all don't allow yourself to fancy that you are in this predicament until the gruesome knowledge is absolutely forced upon you. For however bad you may be feeling, it is by no means impossible that the other fellows may be feeling quite as much, if not even more, distressed.

- Alf Shrubb