The tempo run is one of the most effective workouts an athlete can use in their weekly workouts. Tempo runs are a great way of building an athletes’s fitness, but most importantly, it is all about callousing, or preparing for the fatigue that comes in the middle of a race.
Nicole Tully, photo by PhotoRun.net
September 27, 2016, Tuesday: 1-mile warmup; 20-min tempo run, 1-mile cool-down. To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: If you currently run 19 min for a 5K, that’s 6:10 pace. Add 30 seconds to get your tempo run pace of 6:40 per mile. Recalculate your pace as your fitness improves, about once a month.
If you are racing, try a 25 minute fartlek after race, running two minutes hard, three minutes easy, five times, then, cooldown.
Week 6: Getting on Track
You’re getting there. You’re running faster and feeling fitter. Stay focused on your goals. Think about purchasing some cross country racing shoes in the upcoming weeks. And check your training shoes.
September 26, 2016, Monday: Warm up; 6-mile run; 5×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
September 27, 2016, Tuesday: 1-mile warmup; 20-min tempo run, 1-mile cool-down. To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: If you currently run 19 min for a 5K, that’s 6:10 pace. Add 30 seconds to get your tempo run pace of 6:40 per mile. Recalculate your pace as your fitness improves, about once a month.
If you are racing, try a 25 minute fartlek after race, running two minutes hard, three minutes easy, five times, then, cooldown.
September 28, 2016, Wednesday: Warm up; 6-mile run; 5×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.
September 29, 2016, Thursday: 1-mile warmup; 6 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat 5 times, no rests); 1-mile easy cool-down.
If you have a race today, get team together and run twenty minutes, with five two minute hill charges, with two minues of jogging in between each, then, cooldown.
September 30, 2016, Friday: Warm up; 6-mile run; 5×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.
October 1, 2016, Saturday: Race day. Warm up, listen to your coach, race, cool down. After race, get in long cooldown.
October 2, 2016, Sunday: Easy 9-mile run on grass or dirt with friends.
Week 7: Midway Through the Season!
This week is tough. Check your shoes to make sure they aren’t too worn. Consider getting racing shoes for the serious races and using them for your tempo runs.
October 3, 2016, Monday: Warm up; 6-mile run; 6×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.
October 4, 2016, Tuesday: 1-mile warmup, 20-min tempo run, 1-mile cool-down. To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: If you currently run 18:50 min for a 5K, that’s 6:05 pace. Add 30 seconds to get your tempo run pace of 6:35 per mile. Recalculate your pace as your fitness improves, about once a month.
If you race today, try a 20 minute fartlek, one minute at mile pace, one minute easy, repeat ten times, then, easy cooldown.
October 5, 2016, Wednesday: Warm up; 6-mile run; 6×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.
October 6, 2016, Thursday: 1-mile warmup, 7 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat 6 times, no rests); 1-mile easy cool-down. If you have a race, then, after race, do a twenty minute Holmer fartlek, with twelve minutes out, come back in eight to ten minutes, running hard. Then, cooldown.
October 7, 2016, Friday: Warm up; 6-mile run; 6×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.
October 8, 2016, Saturday: Race day. Warm up, listen to your coach, race, cool down. Long cooldown, and remember to stretch!
October 9, 2016, Sunday: Easy 9.5-mile run on grass or dirt with friends.
Week 8: Increase Your AM Runs
This is a good time to get your fall racing shoes and use them for tempo runs. If you’re an advanced runner, up your easy runs to 30-35 minutes on Mon-Wed-Fri, still doing them at the opposite time of day from your hard workout.
October 10, 2016, Monday: Warm up; 6-mile run; 7×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.
October 11, 2016, Tuesday: 1-mile warmup; 20-min tempo run, 1-mile cool-down. To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: If you currently run 18:50 min for a 5K, that’s 6:05 pace. Add 30 seconds to get your tempo run pace of 6:35 per mile. Recalculate your pace as your fitness improves, about once a month. After your tempo run, finish up with four 200 meter cut downs, where you work on your finish a bit, and then, cooldown.
If you race today, then, after the race, get into your training shoes and do a twenty-five minute fartlek, where you run race pace for two minutes, easy run three minutes, repeat five times. Cooldown.
October 12, 2016, Wednesday: Warm up; 6-mile run; 7×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
October 13, 2016, Thursday: 1-mile warmup; 5 hill repeats (run 200 yds uphill, turn, jog downhill to the start; repeat 4 times, no rests); on the flat at the bottom of the hill, try for 8×150 yds as easy strideouts, jogging back to the start, no rest in between; 1-mile easy cool-down.
If you race today, then, after race, get on your training shoes, and run five hill charges of two minutes, jog two minutes to three minutes in between, and then, cool down.
October 14, 2016, Friday: Warm up; 6-mile run; 7×150 yds relaxed strideouts on grass, jogging back to the start after each, no rest in between; cool down.
October 15, 2016, Saturday: Race day. Warm up, listen to your coach, race, cool down. Do a long cooldown and remember to stretch afterwards.
October 16, 2016, Sunday: Easy 9-mile run on grass or dirt with friends.
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