Friday, February 11, 2011

Tempo and Long Run

So how did your Tempo run go? If your experience is anything like most runners in training, you should've found that you can run a half mile at a 2-3 minute pace faster than than your easy runs. Your 12 MPM turns into a 10 to 9 MPM.

This week was just the start of your Tempo Runs. Each week, you will notice that we will be increasing the length of the run as we acclimate to endurance that allows us to keep this as our long race pace.

A word about tomorrow's long run. You will run the first 80% of your distance at your easy run pace, again, staying at less than 70% of your MHR. The last 20%, you will increase it 7 to 10 seconds per mile until your hit your Tempo pace in the last .25 mile of the 9 mile run. What this will train your body to do is to prepare to bring your race home in the last 5K of your Half Marathon.

If you're doing this on a treadmill, you can increase the speed .1 each minute to get you home. For instance, if you are keeping a 5.2 pace, you would increase the speed .1 each minute starting with mile 8, until you get to a 7.0 pace at the end of the run of 9 miles.

I will recap the week with summary tomorrow and give you next week's runs.

- Posted using BlogPress from my iPad

No comments: