Today’s session is to run a 5k at tempo pace. this basically means, go out and try to hold your 5k pace the whole way around. For a 5k tempo run you should try doing 1k easy, followed by 5k at a good hard effort, and finish with 1k easy. If you work in miles try 1 mile easy, 3 miles hard and 1 mile easy. This type of training will help you increase your pace over your desired distance. Build up the tempo distance slightly week on week, month on month.
COACHING TIP: When running at tempo pace, (also known as threshold pace), a warmup is essential. Generally speaking, for endurance runners, the shorter the race, the longer the warmup. Have you ever arrived at the start line of a race and wondered why the first mile or so is so hard? If you had a proper warmup done, that first mile would have been done before you hit the start line.
