I am lead to believe that a tempo run is supposed to be about 10 secs a k over your 10k race pace. Can't remember whose theory this was or is.
My last 10k was a PB but that was in March last year. And that was at 3:46 per klm pace.
With that in mind I set out to do a tempo run at 3:56 per k pace.
Did a 10 min warmup and a 20 min cool down after finishing.
Ran 2.5k in 9:44. Average pace of 3:53 per klm. Close enough.
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Running PB's
| Running PB'S | |
| 5000M | 18:19(Nov 2007) |
| 10k Road | 37:43(March 2008) |
| City 2 Surf | 55:04(2011) |
| Half Marathon | 83:34(May 2010) |
| Marathon | 2:57:45(June 2010) |
| 50k Road | 3:51:08(Mar 2007) |
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About Me
- Superflake
- Started training May 1st 2004 seriously. The Next Goal is to break 4 min ks for the Marathon.
2 comments:
I can relate to that pace - my first km repeat at Stromlo was 3:53 yesterday.
I've been reading that longer tempo runs (6-10k) at half-marathon pace (4:00?) are good aerobic development for 5-10k racing.
Great session Superflake. Thats a decent workout. I love tempo runs...from memory :) Can't wait to get into them again and you have inspired me to run one!
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