Saucony RBR Summer Mileage Program, Week Eight, Day Two, Tempo Run, from

The Tempo Run is one of your most important training elements. Note how I used the term, elements. For an athlete to be successful in the middle and long distances, they must train themselves to handle the tension and stress of racing. They must know when and how to react, and most importantly, they must be confident enough in their system and their coach, to stay alert in each racing situation, which is unique.

Tempo workouts callous you for the hard times ahead. Embrace tempo workouts. 

Saucony Kilkenny, photo by

Tuesday:  1-mile warm up, 20-minute tempo run, 1-mile cool down. 

To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: if you currently run 18:50 minutes for a 5K, that's 6:05 pace. Add 30 seconds and your tempo run pace is 6:35 per mile. 

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