This is Tuesday, August 16, 2022. It is day two of Week Seven RunBlogRun Summer Mileage Program.
Today is the tempo day. We have you do a 20-minute run on a track or flat road service at 20 seconds per mile slower than your current mile pace for the 5k. So, if you can race a 5k at a six-minute mile pace, then do your tempo run at 6:20 per mile for 20 minutes. And do it with your training partners.
Richard Ringer won the European Championships Marathon yesterday. He took the gold medal in the last hundred meters, having run even pace for both half marathons, and made his move over the last kilometers, surprising the leader! Richard used his 3k and 5k speed to his advantage. And he won in front of his home crowd!
Your workout today, Tuesday, is warm-up, 20 minutes relaxed run, then 20 minutes tempo, on track at 20 seconds per mile slower than the current 5k race pace. After the 20 minutes, do another 20 minutes, relaxed run, then a cooldown.