2019 RunBlogRun Fall Cross Country Training & Racing Program, Week 19, Day 2, Tempo is good,

| 0 Comments

Tempo runs saved my racing.

I had trained well during the winter, and was beginning racing. Yet, the racing was not coming along well. I had been spoiled with PBs for the two seasons before. I just was not able to keep on pace at the end of the race.

Kamworor_GeoffreyW-NYC19.JPGGeoffrey Kamworor takes his 2nd win in 4 attempts at NYC! photo by Photorun.net

So, I began tempo runs. I also did 10k drills, and sustained runs. In all, I became use to 75 second lap pace, and on easy part, would do 90 second pace. It took six weeks and then, I began to set PBs again, including 10,000m and 10k on road.

Practice makes perfect.

Tuesday, 5 November 2019 : 30 minute run, 20 minute tempo run, pace is 30 seconds per mile above current 5k race pace, 4x 150m strideouts, 20 minute cooldown

Week 19, Fall XC Training week 19, a time to really race

Monday: 50 - 60 minute park run, 4 x 150m strideouts

Tuesday: 30 minute run, 20 minute tempo run, pace is 30 seconds per mile above current 5k race pace, 4x 150m strideouts, 20 minute cooldown

Wednesday: 30-45 minute run, relaxed

Thursday: 20 minute warm up, 2 x mile, , jog 1/2 mile btw, 10 minute jog, 30 minute fartlek, 10 times 2 minute, 5k pace, 1 minute easy, 20 minute cooldown

Friday: 30-45 minute minute park run, relaxed

Saturday: warm up, 5k race, similar to league or conference race, jog ten minutes, then 8 x 150m strideouts, cooldown

Sunday: 85-90 minute long run

Leave a comment

Wake up to RunBlogRun's news in your inbox. Sign up for our newsletter and we'll keep you informed about the Sport you love.

Subscribe to RunBlogRun's Global News Feed

* indicates required