Molly Huddle, photo by PhotoRun.net
In speaking to elite runners across the world, I an not surprised at how many use tempo runs to help get them into shape.
Saucony RBR Fall Cross Country Training Program, Week 19, Day two
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 18:00 for a 5K now, that means a 5:50 pace. Add 30 seconds, and your tempo run pace is 6:20 per mile.
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