This is Tuesday, March 21, 2023.
This is day two, Week 2 of the RunBlogRun Spring Training for Middle Distances, 800 m-5000m.
Today we are bringing back tempo runs.
Tempo runs help middle-distance runners develop strength and endurance.
Our tempo run is 20 minutes, and we ask you to run it at 20 seconds over your current average mile pace for 5k.
So, if you are running a 5k in 16:30 now, that is a 5:20 pace, and you would run your tempo at a 5:40 pace. If your
5k pace now is 18 minutes. That is a 5:30 pace, so you would run your tempo at a 5:50 pace.
We suggest that you run the tempo run on a track of a non-traveled piece of road.
Workout out, warm up slowly, jog for 15 minutes, do a few stride outs, then a 20-minute tempo run at 20 seconds per mile over your current 5k race pace, move into a 30-minute easy run, stretch for the cooldown, and hydrate.
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
