by Larry Eder
This is Week Four, Day 2 of the 2022 RunBlogRun Fall Cross Country Training & Racing program provided by RunBlogRun. We will provide cross-country training suggestions until late December 2022 (21-22 weeks).
Today is September 20, 2022. It is a tempo run day and the second day of the week four of our 2022 Fall Cross Country Training & Racing program.
The first race that Emil Zatopek ran was in 1944, and it was a 5k cross-country race. The prize was a pair of boots. Young Emil, sixteen or seventeen at the time, needed a new pair of shoes. He won. From there, Emil Zatopek developed into the finest distance runner in our sport. You can learn more about him from our feature yesterday, on his centenary:
Today’s workout is a tempo run.
Warm up well, run 30 minutes at a good pace, jog for five minutes, then, go to a track and run for 20 minutes at Tempo pace, which is 20 seconds slower than your current mile average pace in a 5k race. If you race at a six-minute pace, then do the Tempo run at a 6.20-mile pace. Finish with 6 x 150-meter stride outs, and then, cool down.
