The Tempo Run is our Tuesday workout. As you get closer and closer to the season, you should consider increasing the quality of your tempo run. This is about a perfect workout for callousing you for the upcoming cross country season.
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. So if you can run 18:30 for a 5K now, that’s a 6:00 pace. Add 30 seconds and your tempo run pace is 6:30 per mile.