Welcome to Day 2 of the RBR Summer mileage program. This program is for cross country runners, in high school and college, and also works great for road runners wanting to get ready for fall races.
Week One, Day 2, RBR Summer Training
Your Tempo Run
Tuesday: 1 mile warmup, tempo run, 1 mile cooldown. Here’s how the workout goes: Run 20 minutes at a half-minute per mile slower than your present mile pace for a 5 kilometer. So if you can run 19 minutes for 5K now, that means a 6:10 pace plus 30 seconds, or a 6:40 per-mile pace. Warm up, cool down.