by Larry Eder
This is Tuesday, October 11, 2022.
This is day two of Week seven of the 2022 RunBlogRun Fall Cross Country Training & Racing Program. We are building 22 weeks of training and racing suggestions for over this fall and early winter of 2022. The goal is to help you build your racing fitness and overall fitness for cross country and also for the spring 2023 track season.
Our workout today is Tuesday is for Tempo.
Tempo runs are simple but effective. Take 20 minutes, get on a track and run 20 seconds per mile pace slower than your current average mile pace in a 5k cross country race. The idea is to build your core strength and endurance for the middle part of the race where many distance runners fall apart.
For today, warm up well, get in a good 30 minute run moderate pace, and then, find a track or flat, safe surface to run and run a 20 minute tempo workout, catch your breath, then, finish up with fifteen minutes of running, and 4 x 150m stride outs, and cooldown well.
