Running in the fog, photo by NAZ elite
I learned about tempo runs in the late 1970s. I had met Coach Bill Dellinger at a coaching clinic. Coach Dellinger had a wry sense of humor, and was quite thoughtful with his comments. Tempo runs helped me race more effectively.
Tuesday, May 7, 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 18, 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
