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Tempo Thursday Week 10: Daily Workout 03.01.18

March 1, 2018

Finishing strong with 2 mile repeats, but also know that you can extend past this as well! I'll have tempo workouts where it's 1 mile warm up, 4 miles at tempo, 1 mile warm down. I follow that pattern for lesser workouts, 1/2/1 or longer runs, going up to 1/6/1 but typically stopping there as I don't want to over extend an athlete. 

 

Recap: 

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

 

Warm up

1 mile - nice and easy (for me this is 10:00-10:30 pace, based on my 8:00 goal pace). 

- Toss in 2-3 rounds of 20-30" pick ups with 1' rest, starting after the 5' mark. 

(10' warm up) 

 

Main Set: x2

2 mile at goal pace (8:00 goal pace) 

1/2 mile at goal pace +2:00/mile (10:00 recover pace = 2:30 interval) 

(42' main set/52' total) 4 miles of work, 1 mile of recovery total

 

Warm down

1/2 mile easy, goal pace +2-3:00. 

(6' warm down/58' total) 

- 6.5 miles total.

 

 

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