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Tempo runs

  • 23-09-2008 11:48am
    #1
    shels4ever
    Closed Accounts Posts: 7,598 ✭✭✭


    Should read tempo...

    Just looking at the best way to pace my tempo runs.

    I've gone on for 4 mile temo runs @ a planned pace of 8:10 to 8:31 but i'm getting it way wrong. I thinks its due to my improving fittness.

    I reached 2 miles of my tempo run yesterday in sub 15 mins ( faster then my best 2 mile race this year). Thats 45 sec's faster then i should have.

    Does anyone have advise for this thinking of picking up a garmin to help.


    PS
    was a big shocked at the easy that i was running faster, pace did drop off over the last 2 miles but looks like i might go sub 40 earlier then i though :)


Comments

  • #2
    Racing Flat
    Registered Users, Registered Users 2 Posts: 2,415 ✭✭✭Racing Flat


    Go at your 1 hour race pace. Probably somewhere between your 10k and your 10mile race paces?

    Or you could use heart rate - approximately 90% of max heart rate.

    Build up to 20 mins, possibly building up to 2 x 20.


  • #3
    shels4ever
    Closed Accounts Posts: 7,598 ✭✭✭shels4ever


    ok great so the tempo run pace would be a bit slower then race pace, Looking at distance i've been doing 4 miles, usually breaking that into 2 X 2 miles.

    At the moment i'm not really sure what my times are like as i feel that over the last 4 week i've turned a corner and could run a good race...

    would some of these sessions be tempo runs, or what would the be

    http://www.mcmillanrunning.com/progressionruns.htm


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