Tempo Run;With A Twist! http://running.competitor.com/?p=1150
Warmup
Run easily for 10 to 15 minutes, follow with 6 x 20-second strides.
Workout
Run for 20-40 minutes (or 3-6 miles) at your half marathon race pace (If you don’t have a half marathon time to base this off, add 15-20-seconds per mile to your current 10K race pace). Every fifth minute throw in a 30-second “burst” at 5K-10K effort followed by an immediate return to half marathon pace.
Cooldown
Run easily for 10-15 minutes, stretch.

Tempo Run;With A Twist!

Warmup

  • Run easily for 10 to 15 minutes, follow with 6 x 20-second strides.
  • Workout
  • Run for 20-40 minutes (or 3-6 miles) at your half marathon race pace (If you don’t have a half marathon time to base this off, add 15-20-seconds per mile to your current 10K race pace). Every fifth minute throw in a 30-second “burst” at 5K-10K effort followed by an immediate return to half marathon pace.
  • Cooldown
  • Run easily for 10-15 minutes, stretch.
  1. gothedistance69 posted this