The start of the FootLocker XC, 2018, photo by Photorun.net
The tempo run is a multi value workout. There are many ways to do one, but this is the simplest. Some weeks, I would do sustained runs instead. So, if a tempo run was 20 minutes at 30 seconds per mile above current pace, I would do a 20 minute run on track where I would go 33 second 200m, then, 42 second 200 meter, for 16 laps. It was tough, but after 10-12 weeks of tempo, it was an attitude adjuster.
Tuesday, November 19, 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 21, Fall XC Training week 21, 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
