2022 RunBlogRun Fall Cross Country Training & Racing, Week Seven, Day 2, Tuesday means Tempo Run

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.

Elizabeth Leachman and Tamrat Gavenas Capture First-Place Titles at the 45th Foot Locker Cross Country Championships National Finals Presented by HOKA®

2024 Fall Cross Country Training & Racing Program, December 15, 2024, Week 13, Day 7, the FINAL long run of the cross country season

2024 Fall Cross Country Training & Racing Program, December 14, 2024, Week 13, Day 6, the FINAL race of year, Footlocker, presented by HOKA!

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.

Author

Larry Eder
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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