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Tempo combination

November 29, 2017 (Morning)

Exercise Type: Run

Comments:
This one will benefit jax so hoping we can get it in and feel pretty good;)


Warm up with .5 miles easy walk/jog

Run 2 miles at tempo pace (HM pace) not all out !!!
3 min recovery in between..
Run 1 mile fast at anaerobic speed (this is close to all out!!!)
4 min recovery in between
Run 2 miles fast at tempo pace again

There should be a pretty big difference between the tempo running and "fast 1 mile" , but obviously paces will depend on the weather, wind, terrain etc!!

So again for the first two miles we are looking for a pace that is moving but certainly not like 5k race pace....
I think Anything in the low 10's would be ideal and I would prefer it on somewhat flat.
As I always say, try not to run so fast the first two miles so that the rest of workout feels like death!!

That middle mile is fast. See what you can do. Put some junk in the legs and then try to recover and get back to that two mile tempo pace