Tempo Runs and Speedwork

Ben, running blogger at The Audacity of Marathoning, asked about how I do tempo runs. I'm not an expert runner by any stretch of the imagination but perhaps what I've learned will be helpful for someone else. I've used Runner's World Smart Coach to train for my last 3 races (half-marathon and 2 10K's) and that plan had me do the following for a "tempo run" -- my goal pace for the 10K was 7:25 mpm:

1 mile warm-up -- I ran at an easy run pace, about 90 seconds per mile slower than my goal 10K pace or about 8:55 mpm.

3-5 miles tempo -- about 10 seconds per mile slower than my goal 10K pace or about 7:35 mpm.

1 mile cool-down -- again, I aimed to run about 8:55 mpm but it was usually closer to 8:15 mpm.

Tempo Run distances for an 11 week 10K training program:

Weeks 1 and 3 were 3 miles @ 7:36
Weeks 4 and 7 were 4 miles @ 7:40 & 7:35
Weeks 8 and 10 were 5 miles @ 7:40 & 7:35

Weeks 2, 5 and 9 were speedwork -- 800 meter repeats on a local high school track at about 45 seconds per mile faster than my goal 10K pace, about 1 mile warm-up and 1 mile cool-down, and 400 meter easy jogs between repeats:

Week 2 (3x800 meters @ 3:24 min)
Week 5 (4x800 meters @ 3:22 min)
Week 9 (5x800 meters @ 3:20 min)

Weeks 6 and 11 were easy weeks so no tempo runs or speedwork runs.

I normally end up running the tempo runs a bit faster than the suggested goal. They are hard but satisfying. The speedwork repeats were usually right on target. The repeats are real killers and I hate doing them, but they do seem to help.

Run well, y'all,
Bob

10K Training -- Half Mile Repeats

Raining and 34° in Richmond this morning. Since I'm not equipped for cold and wet, I headed to the YMCA to use the treadmill. Was supposed to do a tempo run today but do NOT want to try that on a treadmill. So, I decided to do next week's repeats which works well since I'll be in South Africa next week and don't know where I'd do the repeats there. Summary:

0.2 miles walking warmup (4.5 mph)
1.0 mile at easy 6.7 mph (8:54 mpm)
4 x 0.5 mile repeats at 9 mpm (6:40 mpm)
-->Between repeats: 3 x 0.25 mile jogs at 6.7 mph (8:54 mpm)
1.25 miles at 7-7.5 mph (8:00-8:34 mpm)

It wasn't too bad except for the last half-mile repeat and even that was doable. The advantage of the treadmill for repeats is that I have to stay on pace unless I wimp out and change the speed.

Run well, y'all,
Bob

Rain: It's Both Good and Bad

It is raining this morning. I don't have the running clothes for cool (35°) and rain so I headed to the YMCA and ran repeats on the treadmill. We need the rain so it's good that it's raining; I'd rather run outside so it's bad that it's raining; doing repeats on the treadmill was interesting and disciplined me so it's good that it's raining.

Repeats:

0.2 miles @ 13:20 mpm (walking)
1.3 miles @ 08:57 mpm
0.5 miles @ 06:58 mpm
.25 miles @ 09:31 mpm
0.5 miles @ 06:58 mpm
.25 miles @ 09:14 mpm
0.5 miles @ 06.58 mpm
1.7 miles @ 08:34 mpm

Overall running: 5 miles @ 08:18 mpm

It was a good workout.

January: 146 miles, 23 runs

Kenya is still troubled and it just continues to get more and more complicated. NPR's All Things Considered had a decent story on the situation in Kenya, Tracing the Roots of Ethnic Violence in Kenya. Please continue to pray.

Run well, y'all,
Bob