Tempo runs have been around for decades. They have come to high school running over the past 2 decades as coaches have seen their effectiveness. Do just what it specifies, and yes, if you can run 17 minutes now instead of 18 minutes, up the pace.
Tuesday, April 30, 2019 -warm up, 20 minute tempo run, run at 30 second per mile above your 5k current race pace, 8 x 200m, 200m jog, good effort, cool down
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Week 17, 2019 Track buildup-time to get serious, racing is almost here
Monday-warm up, 45 minutes moderate run, back to the track, 8 x150m stride outs, core work, cooldown
Tuesday-warm up, 20 minute tempo run, run at 30 second per mile above your 5k current race pace, 8 x 200m, 200m jog, good effort, cool down
Wednesday-warm up, 45 minute run, 8 x 150m, core training, cooldown
Thursday-warm up, 2x 4x400m, 400m jog, first set of 400m at mile pace, 200m jog, second set of 400m at 800m pace, cooldown
Friday-warm up, 45 minute run, 8 x 150m, core training, cooldown
Saturday-warm up, Prime distance (1 race) and relay, if needed, cooldown
Sunday-warm up, 75-80 minutes, cooldown