![]() To make the tempo run more specific to the demands of the 5K, this workout puts a twist on the traditional 3-mile tempo. For the 5K, this translates to the ability to sustain your goal pace longer in the race, because your endurance and stamina will be higher. While you won’t be running at your goal pace, threshold runs improve your ability to sustain a harder pace for a longer and longer amount of time. Tempo runs, also known as threshold workouts or tempo run workouts, are run at a comfortably hard pace approximately 25-30 seconds per mile slower than your current 5K pace. The 5K can certainly serve as a reminder of just how far one mile is! However, you don’t have to crash and burn at your next 5K. You start out at a hard effort-and then slow down significantly during the last mile. While you may not hit the wall as hard in the 5K as you might in a longer race, the “fly then die” strategy is an all-too-common race day scenario for many runners. Once you’ve established that base and are approaching race day, this and the following 5K tempo run workouts will help build speed, confidence, and ensure you are ready for race day. This workout is challenging, so if you are not used to running five or more miles, you may want to try running surges instead. It is important to build a strong base and slowly add new elements to your training. Remember the goal of our weekly workout series is to help you to achieve your best 5K. This tempo run will help you increase your endurance and stamina, so you can improve your ability to sustain a harder race pace for a longer amount of time.
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