Ce’Aira Brown ran a 2:35.62 PB for 1000m, taking 3rd in Toyota USATF Indoor Champs, photo by Mike Deering/The Shoe Addicts
I was first exposed to tempo runs at the end of the 1970s. In an article by Coach Dellinger, I cobbled together his 10k and 5k drills. Essentially, they were a 400m at race pace, 400m at training pace, for 25 laps. One would then go 800 at race pace, 400m at training pace, and up to 3/4 at race pace, 400m at training pace. One spring, I did the 10k drills for 12 weeks. I was focused on a race I had run 32:40, taking second at. The year of the 10k drills, I had set PBs from 3k to 10k. On this final event of the season, I ran 31:08, and was outkicked by a guy who had just run a 3:56 mile. I felt excited. My first tempo runs were in the early 1980s, training with Tim Gruber. We did a 15k where we began at six minutes and went down to 5:10 per mile. Again, I set PBs that season, from 5k to the marathon.
And most of all, remember that, when you are looking for running shoes, check out www.hokaoneone.com and check out the results of their fall racing contest, www.hokaoneonepostalnationals.com.
Time for spikes, photo by Mike Deering/The Shoe Addicts
Week 8, 2019 Track buildup- stride outs in spikes, flats all week
Monday-warm up, 50 minute Holmer Fartlek, 27:30 minutes out moderate pace, come back in 23:30), 8 x 150m stride outs, core work, cooldown
Tuesday-warm up, 20 minute temp run, run at 30 second per mile above your 5k current race pace, 5x300m, jog 100m, 1 mile race pace, 4 x150m stride outs, , cooldown
Wednesday-warm up, 50 minute run, 8 x 150m, core training, cooldown
Thursday-warm up, 12 x 200m, 200m jog, 800m pace, 30 minute run, 8 x 150 m strideouts, cooldown
Friday-warm up, 50 minute run, 8 x 150m, core training, cooldown
Saturday-20 minute warm up, 40 minute fartlek, 1 minute hard, 1 minute easy, 20 minute cooldown
Sunday-warm up, 65-70 minutes, cooldown
