2022 RunBlogRun Summer Mileage Cross Country Program, Week Six, Day two

This is Tuesday, August 9, 2022. It is day two of Week six of the 2022 RunBlogRun Summer Mileage Cross Country Program.

Today is a tempo workout day. Most distance runners, from 1,500m on up, use a form of tempo running. Our program is pretty simple. Take the mile pace that you can race a 5k at TODAY. Say is 6:00 a mile. Then, add 20 seconds to that pace, and your run will be at 6:20 per mile pace.

Now go to a track or a flat road with no traffic and run that pace, with your teammates who are at the same race pace, for 20 minutes, non-stop.

This was called threshold pace in my college days, and it is highly effective in making you a better racer. The tough part of a race is the middle to the end, where most runners are slowing down. Learning to run more efficiently at this pace will help you in racing.

Today’s workout is warm up, 20 minutes of easy running, a 20-minute Tempo run, at 20 seconds slower per mile pace than your current 5k race pace, jog for ten minutes, then, 6 x 150-meter stride outs,

Author

Larry Eder

Larry Eder has had a 52-year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach, magazine publisher, and now, journalist and blogger. His first article, on Don Bowden, America's first sub-4 minute miler, was published in RW in 1983. Larry has published several magazines on athletics, from American Athletics to the U.S. version of Spikes magazine. He currently manages the content and marketing development of the RunningNetwork, The Shoe Addicts, and RunBlogRun. Of RunBlogRun, his daily pilgrimage with the sport, Larry says: "I have to admit, I love traveling to far away meets, writing about the sport I love, and the athletes I respect, for my readers at runblogrun.com, the most of anything I have ever done, except, maybe running itself." Also does some updates for BBC Sports at key events, which he truly enjoys.

Theme song: Greg Allman, " I'm no Angel."

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