photo by Saucony Running
The Tempo runs prepare you for racing. By giving you the time to run over a time period that is not racing, but is uncomfortable, the callousing gives you the ability to endure the challenging parts of a cross country race.
Do your tempo runs with some of your team mates. and understand one thing: if you want your team to win races, you need seven strong runners. So, encourage your team mates. Work with them, help each other.
Saucony RBR Fall Cross Country Program, Week Twelve, Day two, Tempo Run,
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 means a 6:00 pace. Add 30 seconds and your tempo run pace is 6:30-per-mile.
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