Tempo runs saved my racing.
I had trained well during the winter, and was beginning racing. Yet, the racing was not coming along well. I had been spoiled with PBs for the two seasons before. I just was not able to keep on pace at the end of the race.
Geoffrey Kamworor takes his 2nd win in 4 attempts at NYC! photo by Photorun.net
So, I began tempo runs. I also did 10k drills, and sustained runs. In all, I became use to 75 second lap pace, and on easy part, would do 90 second pace. It took six weeks and then, I began to set PBs again, including 10,000m and 10k on road.
Practice makes perfect.
Tuesday, 5 November 2019 : 30 minute run, 20 minute tempo run, pace is 30 seconds per mile above current 5k race pace, 4x 150m strideouts, 20 minute cooldown
Week 19, Fall XC Training week 19, a time to really race
Monday: 50 – 60 minute park run, 4 x 150m strideouts
Tuesday: 30 minute run, 20 minute tempo run, pace is 30 seconds per mile above current 5k race pace, 4x 150m strideouts, 20 minute cooldown
Wednesday: 30-45 minute run, relaxed
Thursday: 20 minute warm up, 2 x mile, , jog 1/2 mile btw, 10 minute jog, 30 minute fartlek, 10 times 2 minute, 5k pace, 1 minute easy, 20 minute cooldown
Friday: 30-45 minute minute park run, relaxed
Saturday: warm up, 5k race, similar to league or conference race, jog ten minutes, then 8 x 150m strideouts, cooldown
Sunday: 85-90 minute long run
