This is Tuesday, November 29, 2022.
This is day two, Week 14 of the 2022 RunBlogRun Fall Cross Country Training & Racing Program.
Tuesday is a tempo workout day.
We keep Tempo Run days with a specific 20-minute run at 20 seconds per mile over the average mile page at the current 5k race pace.
So, if you are racing at a six-minute pace, your tempo run should be run at a 6.20-mile pace.
Your workout for today is a slow warm up, then a 30-minute moderate run, go to a track, and run a 20-minute tempo run, followed by six times 150-meter stride outs, then a slow cooldown.
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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by Larry Eder
