Went out for a Tempo run on Tuesday. Still trying to get a steady pace down. I know when I am running a 10min mile pace...but anything below that is guess work as you will see.
4 mile tempo run:
Mile 1, Warmup - 9:56
Mile 2, Tempo - 9:26
Mile 3, Tempo - 9:13
Mile 4, Cool Down - 9:37
Total 4 miles - 38:14
A little fast for my cool down, but it was a comfortable pace. I think my tempo runs should be alittle faster, probably around 9:10 to 9:00. But McMillan Running has my tempo between 9:40 and 9:20.
Today I will be hitting the bike path again...but not running, on my bike! Tonight I will be at the Y for my swim workout.
1 day ago
2 comments:
I definitely agree. It seems like either your warmup/cooldown pace is too fast or your tempo pace is too slow.
Better than pace, go by feel. A good tempo pace is just where your body starts to produce more lactic acid than it can handle and you start to feel the fatigue/burn in your legs start to build up. Look at your watch AFTER and figure out your pace.
It should be "comfortably hard" or about 80% of max effort. Check out this article here.
I think Jamie is right. I always have trouble keeping my pace at a specific range early in my training. As you progress, your body will more easily lock into a narrow pace range.
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