This is Tuesday, November 29, 2022.
This is day two, Week 14 of the 2022 RunBlogRun Fall Cross Country Training & Racing Program.
Tuesday is a tempo workout day.
We keep Tempo Run days with a specific 20-minute run at 20 seconds per mile over the average mile page at the current 5k race pace.
So, if you are racing at a six-minute pace, your tempo run should be run at a 6.20-mile pace.
Your workout for today is a slow warm up, then a 30-minute moderate run, go to a track, and run a 20-minute tempo run, followed by six times 150-meter stride outs, then a slow cooldown.