The tempo run is a key to your success, much like a long run and interval work. The tempo run will help you build your mid race pace, and it is deceptively simple in execution, but complex in how it builds your racing skills.
Scott “Burrrito” Fauble is a man who respects complex carbohydrates, photo by HOKA ONE ONE NAZ Elite
Tuesday-warm up, 20 minute temp run, run at 30 second per mile above your 5k current race pace, 4 x 150m stride outs, cooldown
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Week 3, 2019 Track buildup-nothing in spikes, flats all week
Monday-warm up, 45 minute run, 10 x 200 meters, at good effort, core training, cooldown
Tuesday-warm up, 20 minute temp run, run at 30 second per mile above your 5k current race pace, 4 x 150m stride outs, cooldown
Wednesday-warm up, 50 minute run, 4 x 150m, core training, cooldown
Thursday-warm up, 20 minute run, 8 x 300 m, good pace, 100m jog, 20 minute run, 8 x 300m, good pace, 100m jog, 20 minute run, 8 x300m, good pace, 100m jog, 1 mile easy, then cooldown.
Friday-warm up, 50 minute run, 4 x 150m, core training, cooldown
Saturday-warm up, race 800m, 1000m or 3200m, cooldown. Or, run 45 minutes easy.
Sunday-warm up, 55 minutes, cooldown
