"Tempo Runs: This is a continuous run with an easy beginning, a buildup in the middle to near 10-K race pace, then ease back and cruise to the finish. A typical tempo run would begin with 5-10 minutes easy running, continue with 10-15 faster running, and finish with 5-10 minutes cooling down. You can't figure out your pace on a watch doing this workout; you need to listen to your body. Tempo runs are very useful for developing anaerobic threshold, essential for fast 5-K racing."
Seems I will get to visit the hell known as my "race pace" for 20 minutes tomorrow..LOL..it should be fun.
I figured out how to set my watch up to do interval timers...so when I hit the middle button (if all is set correct) tommorow at 5:30 AM the following should occur
- 5 minute warm up in Zone 2 (60 - 70 percent heart rate.)
- 20 minute fast in Zone 4 (80 -90)
- 5 minutes cool down in zone 2 (again 60 -70)
I'm hoping to feel a lot of pain in my legs prior to wednesday as my legs were soar for days after last race (only race).
Let the fun (pain) begin.
2 comments:
Make sure that you do not start out at race pace right away once you hit the middle part of your workout. Race pace should only be a couple minutes at the end of the middle part. Its a gradual buildup of speed.
I live in a somewhat hilly area, so I use downhills to make me pickup speed, and when I reach the bottom I try to keep my new speed. It works out great for me.
Good luck though!
Thanks for the advice. I think I did it wrong but I had a decent run..problem is no hills in FL (unless I go find a causway..lol)...in two weeks I'll tryin a little different (next week I do intervals instead)
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