Tempo runs are a key to your success. And you will use them in the future as you move up in distances. In high school, many of us ran 2 miles or 3200 meters. As you get more advanced in your running, tempos become even more important.
Yesterday, Scott Fauble took seventh in the Boston Marathon. Scott runs for HOKA NAZ Elite and has a propensity for very large burritoes. In Boston, he averaged 4:55 a mile for 26.2 miles running 2:09.09. A good high schooler, and good college runner, Scott has blossomed on the roads. His focused training, his sense of humor, those burritoes, listening to his coach and tempo runs all played a part in his development.
Where will you go? How fast will you run? Remember, tempo runs, burritoes and focus.
Tuesday, April 17, 2019-warm up, 20 minute tempo run, run at 30 second per mile above your 5k current race pace, 4 times 800m, 2 mile pace, 400m jog between, cooldown
Scott Fauble, 7th place, 2:09.09, Boston Marathon, photo by PhotoRun.net
And most of all, remember that, when you are looking for running shoes, check out www.hokaoneone.com.
Week 15, 2019 Track buildup-time to get serious, racing is almost here
Monday-warm up, 45 minutes moderate run, back to the track, 6 times 300 meter cut downs, easy jogs between, 4x 150m stride outs, core work, cooldown
Tuesday-warm up, 20 minute tempo run, run at 30 second per mile above your 5k current race pace, 4 times 800m, 2 mile pace, 400m jog between, cooldown
Wednesday-warm up, 50 minute run, 8 x 150m, core training, cooldown
Thursday-warm up, 12 x 200, mile pace, 200m jog, 12 x 200, 800m pace, 200m jog, cooldown
Friday-warm up, 50 minute run, 8 x 150m, core training, cooldown
Saturday-warm up, Prime distance (1 race) and relay, if needed, cooldown
Sunday-warm up, 75 minutes, cooldown
