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2022 RunBlogRun Summer Cross Country Mileage Program, Week 8, Day two

2022 RunBlogRun Summer Cross Country Mileage Program, Week Six, Day Five

This is the daily RunBlogRun training program, first published on American Track & Field from 1998 to 2006. This is Week 8, day two of the 2022 RunBlogRun Summer Cross Country Mileage Program. Today’s workout is a tempo run. 

Tempo runs have been around for several decades. I recall articles by Dr. David Costill in the Runner in the 1980s about doing sub-maximal work, like 20 times a 400m, with 200m jog at a pace 20 seconds slower than your current two-mile pace.

Our Tempo workout is based around a 20-minute run once a week. We ask you to warm up, then, a 30-minute relaxed run, then, do 20 minutes on the track or flat surface, and run at 20 seconds per mile SLOWER than your current mile pace in a 5k. So, if you race at a six-minute pace, do your tempo run at a 6:20 per mile pace. After the tempo run, we suggest a 10-15 minute easy run and finish up with 6 x 150-meter stride-out runs. After that, a cooldown.

For your workout today, August 23, 2022. Warm-up, 30-minute relaxed, 20-minute Tempo run, 15-minute easy running, 6×150 meter stride-outs, cooldown.

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