by Larry Eder
This is day two, Week Six of the 2022 RunBlogRun Fall Cross Country Training & Racing Program.
Today is a tempo run workout. It is one of the four key workouts (long run, tempo run, hill workout, race) of the week as we prepare you for the fall cross country season.
Your workout today is warm-up, then a 30-minute run at a moderate pace; go to the track and run 20 minutes at 20 seconds per mile pace SLOWER than your current mile pace racing a 5k. So, if you race at a six-minute pace, you do the tempo at 6.20 per mile.
Stay on the pace for the 20 minutes, then get in fifteen minutes of relaxed running, stretch, and call it a day!
