This is the daily RunBlogRun training program, first published on American Track & Field from 1998 to 2006. This is Week 8, day two of the 2022 RunBlogRun Summer Cross Country Mileage Program. Today’s workout is a tempo run.
Tempo runs have been around for several decades. I recall articles by Dr. David Costill in the Runner in the 1980s about doing sub-maximal work, like 20 times a 400m, with 200m jog at a pace 20 seconds slower than your current two-mile pace.
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Our Tempo workout is based around a 20-minute run once a week. We ask you to warm up, then, a 30-minute relaxed run, then, do 20 minutes on the track or flat surface, and run at 20 seconds per mile SLOWER than your current mile pace in a 5k. So, if you race at a six-minute pace, do your tempo run at a 6:20 per mile pace. After the tempo run, we suggest a 10-15 minute easy run and finish up with 6 x 150-meter stride-out runs. After that, a cooldown.
For your workout today, August 23, 2022. Warm-up, 30-minute relaxed, 20-minute Tempo run, 15-minute easy running, 6×150 meter stride-outs, cooldown.
Author
Larry Eder has had a 52-year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach, magazine publisher, and now, journalist and blogger. His first article, on Don Bowden, America's first sub-4 minute miler, was published in RW in 1983. Larry has published several magazines on athletics, from American Athletics to the U.S. version of Spikes magazine. He currently manages the content and marketing development of the RunningNetwork, The Shoe Addicts, and RunBlogRun. Of RunBlogRun, his daily pilgrimage with the sport, Larry says: "I have to admit, I love traveling to far away meets, writing about the sport I love, and the athletes I respect, for my readers at runblogrun.com, the most of anything I have ever done, except, maybe running itself." Also does some updates for BBC Sports at key events, which he truly enjoys. Theme song: Greg Allman, " I'm no Angel."
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