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Thursday Night Tempo

Ok, this is going to be a "mixed bag" workout because runners of different levels tempo in different ways. We will usually jog over to the CNU track [masked] miles, route depending); check the comments section for details each week. For my very long tempos I will be running on the road since the track can get a touch boring for distances over 3 miles or so.

 A tempo is a "speed" workout, but it is designed to train speed endurance rather than VO2Max (Intervals). For beginning runners tempo running would comprise of repeats of moderately hard effort running that last 4-10 minutes, followed by 2-4 minutes of easy running. 2-3 repeats is more than enough. More advanced runners that race some and run regularly will run  from .75-2 miles at between half marathon and 10k pace, with 800m (1/2 mile) recovery jogs, and would do 2-4 repeats. Advanced runners have your own program, just join us!

I will post my particular workout in the comments section a few days out. If you need help or advice, contact me and I will help you if I can. Otherwise I will refer you to a coach!

Please RSVP if you plan to attend so we know to expect you! 

 Run Happy!!

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  • Michael L.

    My plan is 3x "hill repeats", running up and down the hill behind the parking lot. I will go fast on the uphill leg. This makes the fast section about a mile for a total of 6 miles with 3 fast miles. I'll finish with 6x50m hill sprints near the parking lot. This is a fun workout everyone can get involved in!

    July 15, 2014

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