View Workout (Joe Zewe)

Return to Log

Tempo RUN

February 17, 2022 (Morning)

Exercise Type: Run

Comments:
Today or tomorrow, whatever is best weather and time wise



Warm up .5 mile easy

Run 4 miles at tempo pace preferably with some hills (remember tempo is close to HM pace or even a bit slower but always depends on conditions)
Go right into a 1 mile float so this will be hard but looking for sub 9 pace.

Then run 2 miles back at tempo pace (anything high 6’s depending on conditions) would be great!

This is a true HM/marathon specific workout. I would have some fuel or Gatorade during or right after the 4 mile tempo to help you finish those last two miles strong

Cooldown .5 easy

4 mile tempo @6:40 per mile and 2 mile tempo @7:06 per mile

1 mile easy @8:30 in-between

.5 warm up
.5 cool down