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Third Tuesday of the month is a "tempo run".
In the heart of the running season we should all be doing tempo runs once a week in addition to TNT (Thursday with Rob Frost?). But I am going to use the 3rd week as a intro to them in the winter.
Tempo runs are typically 20 minutes - which is what we will do this week. A tempo is at something called a "threshold pace", the point at where you are not quite digging into your oxygen reserves. It is also about your 10 mile race pace, or 30-second per mile slower then your 5k pace.
So the work out is:
o 1 mile warm up
o 20 minute tempo
o 1 mile warm down.
So we can warm down together try this:
When you pass the start point at 2 miles, figure out how much time you have left. Run half that time, then turn and come back to the start. (If you reach 2mile at 16mins, go forward 2 mins, and turn and run back for 2 - to finish at start point).
See you there!