The Tempo run is the most modern part of your training week. In the 1970s-1980s, some very smart coaches and runners started using sub maximal work, similar to swimmers doing sub maximal work. I used to do a variation as 10,000m drills, where I did 24 laps of speed variation, to get the body used to spending 30 plus minutes on the track without beating your brains out. Those drills came from Coach Bill Dellinger. When I did my first real tempo run (thanks to buddy Kim Wrinkle), a light went off in my cerebellum, and I used tempos to get into racing shape and mindset.
Tuesday, October 9, 2018-warm up, Tempo Run, 20 minutes, run at 30 seconds per mile above current 5k pace, so if you race 5k at 6 minute pace, run this run at 6:30 pace. Run on track or measured road, 8 times 150 meter stride outs, cooldown
This is the fourth week of the HOKA ONE ONE Fall cross country mileage program. We just finished 12 weeks of Summer training, plus two weeks of early summer training. Fall began 4 weeks ago. Please show our training suggestions to your coach, and always listen to your coach. During the fall, we will provide you with 12 more weeks of suggestions to get you to racing fit and help you reach your goals. Fine tune our program, make it work for you. Our themes are this: You need to train your mortal engine. Physical and mental challenges are important. Manage training and life stress. Turn stress into fun. Remember to rest, and have recovery days. Know how to improve your racing skills. Most of all, have fun!
Week Four , This the 4th week of Fall XC Training
Monday-warm up, easy 50 minutes, 8 x150 meter stride outs, cooldown
Tuesday-warm up, Tempo Run, 20 minutes, run at 30 seconds per mile above current 5k pace, so if you race 5k at 6 minute pace, run this run at 6:30 pace. Run on track or measured road, 8 times 150 meter stride outs, cooldown
Wednesday–warm up, 5k Xc race, cooldown, or warm up, easy 50 minutes, 8 x150 meter stride outs, cooldown, if no race, warm up, 50 minute run, 8 x 150 meters, cooldown
Thursday-warm up, 20 minutes run, steady pace, 14 times 200 meter hill, jog down hill slowly, 20 minutes steady, cooldown
Friday-warm up, easy 50 minutes, 8 x 150 meters stride outs, cooldown
Saturday-warm up, 5k race, cooldown, or a 40 minute fartlek, 20 times, one minute at 5k race pace, one minute easy, cooldown
Sunday-70-75 minute easy long run, on soft ground, or around a soccer pitch, remember to cool down
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