by Larry Eder
This is Week Two, Day 2 of the 2022 RunBlogRun Fall Cross Country Training & Racing program provided by RunBlogRun. We will provide cross-country training suggestions until late December 2022.
Today is September 6, 2022. It is a tempo run day and the second day of week two of our 2022 Fall Cross Country program.
Mo Farah, the Olympic gold medalist at 10,000m/5,000m, and World Champs in 2011,2013, 2015, 2017 at 10,000 (silver in 2011), and World Champs at 2011, 2013, 2015 gold at 5,000m and silver in 2017.
Mo Farah has been making a foray into the marathon world for several years. On September 4, Mo Farah won The Big Half for the 4th time, in 61.49. Mo will be racing the London Marathon on October 2, 2022.
Tempo Runs help the athlete build their strength, endurance, and sense of pace.
This is your workout for today, Tuesday, September 6, 2022. Warm up well, and begin with a 30-minute run, moderate pace, and finish up on a track. For 20 minutes, run at 20 seconds per mile pace above your current 5k race pace, so if you race a 5k at 6 minutes per mile pace, your Tempo run would be at 6.20 per mile pace. After the 20-minute Tempo run, run easy for 10-15 minutes, and finish with 4 times 200 meters, stride outs, then cooldown.
