Monday, January 09, 2006
TEMPO - TUESDAY 1/10/06
6:30AM & 9:20AM by CHINA CAMP site
(Actually .5M before China Camp entrance just after Buck's Landing; park in pull-off area next to road)
We'll have 2M warmup, then the standard 4M (about 30 minutes) tempo and up to 6 or 8M tempo depending on which event you are preparing for.
Effort level: "comfortably stressed", under control. Works out to 10-13M race pace. Don't be tempted to run them faster each time; simply acclimate the body to good steady pace running.
On alternate weeks running 4-6 repeat miles at 10K race pace with a 400 recovery jog. This will increase your aerobic power and teach you to focus on form, holding an uncomfortable pace and proper pacing.
As you prepare for longer 10K, half marathon, and full marathon you'll find Tempo runs to be a key factor for success. The more training partners we have at these sessions the more enjoyable and productive the workouts. ¶ 3:46 PM
6:30AM & 9:20AM by CHINA CAMP site
(Actually .5M before China Camp entrance just after Buck's Landing; park in pull-off area next to road)
We'll have 2M warmup, then the standard 4M (about 30 minutes) tempo and up to 6 or 8M tempo depending on which event you are preparing for.
Effort level: "comfortably stressed", under control. Works out to 10-13M race pace. Don't be tempted to run them faster each time; simply acclimate the body to good steady pace running.
On alternate weeks running 4-6 repeat miles at 10K race pace with a 400 recovery jog. This will increase your aerobic power and teach you to focus on form, holding an uncomfortable pace and proper pacing.
As you prepare for longer 10K, half marathon, and full marathon you'll find Tempo runs to be a key factor for success. The more training partners we have at these sessions the more enjoyable and productive the workouts. ¶ 3:46 PM
