Tuesday is Tempo day. Tempo Days seem, oh well, boring. Truth is this, tempo runs are secret sauce. That means, in English, that tempo runs, hills, fartlek and long runs, with some speed play, can build you into the athlete that you want to be.
The keys to success? Hard work, easy days, focus and attention to details, a coach who understands you, and a good circle of friends all are parts of a successful athletic culture.
Jessica Hull sets Australian records at 1,500m, 3,000m and 5,000m this summer! Photo by Monaco Diamond League
Tuesday, 5 October 2020: warm up, 15 minutes easy, tempo run, 20 minutes, at pace 30 seconds above your ave mile pace for 5k now. So, if you ran 18 minutes for 5k, you can run 20 minutes at 6:20 mile pace, this is not to exhaust you, but to build you, 4x300m cutdowns, cooldown
2020 RunBlogRun Spring Track & Field Training program, in the time of the coronavirus, Week 41, day 2
Monday: warm up, an easy 50 minutes, 6 x 150 m stride outs, cooldown
Tuesday: warm up, 15 minutes easy, tempo run, 20 minutes, at pace 30 seconds above your ave mile pace for 5k now. So, if you ran 18 minutes for 5k, you can run 20 minutes at 6:20 mile pace, this is not to exhaust you, but to build you, 4x300m cutdowns, cooldown
Wednesday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown
Thursday: warm up, 30 minute hilly run, 6 x 200m hill, job 200 btw each hill, cool down
Friday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown
Saturday: warm up, Fartlek: 10 x 1 minute, 5 k pace, 2 minutes easy, then 10 x 1 minute, 10k pace, 30 minute cool down
Sunday: Long run, 75-90 minutes
