by Larry EderTempo runs are used by athletes at all levels. The idea is this: use runs with moderate pace to build race focus, race callousing and endurance. I can not say enough about these workouts. I used tempo runs with athletes beginning in the late 1980s.
Jake Riley takes second in 2020 US Olympic Trials, photo by Kirby Lee
Thursday: warm up, 15 minutes easy, tempo run, 20 minutes, at pace 30 seconds above your ave mile pace for 5k now. So, if you ran 18 minutes, you can run 20 minutes at 6;20 mile pace, this is not to exhaust you, but to build you. 15 minute cooldown.
2020 RunBlogRun Spring Track & Field Training program, Buiiding strength, Week 17, day 4
Monday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown
Tuesday: warm up, 50 minute run, go out easy for 26 minutes, come back in 24 minutes, cooldown, (Holmer Fartlek)
Wednesday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown
Thursday: warm up, 15 minutes easy, tempo run, 20 minutes, at pace 30 seconds above your ave mile pace for 5k now. So, if you ran 18 minutes, you can run 20 minutes at 6;20 mile pace, this is not to exhaust you, but to build you. 15 minute cooldown.
Friday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown
Saturday: warm up, 45 minute run with six hill charges (at 2 minutes), cooldown
Sunday: Long runs, 70-75 minutes
