byLarry Eder
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.
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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
