byLarry Eder
This is Tuesday, April 11, 2023.
This is day two, Week 5 of the RunBlogRun Spring Training for Middle Distances, 800 m-5000m. Today is our second week of tempo runs.Tempo runs help middle-distance runners develop strength and endurance. Our tempo run is 20 minutes, and we ask you to run it at 20 seconds over your current average mile pace for 5k.
So, if you are running a 5k in 16:30 now, that is a 5:20 pace, and you would run your tempo at a 5:40 pace. If your
The 5k pace now is 18 minutes. That is a 5:30 pace, so you would run your tempo at a 5:50 pace.
We suggest that you run the tempo run on a track of a non-traveled piece of road.
Workout out, warm up slowly, jog for 15 minutes, do a few stride outs, then a 20-minute tempo run at 20 seconds per mile over your current 5k race pace, move into a 30-minute easy run, stretch for the cooldown, and hydrate.
