Run: Tempo Previous Next


11 mi


2.25 mile warm up

2x3 mile tempo along bike path (north going out, south back starting at 1.0 mile marker)

.5 mile jog between intervals

Hit 4:52, 5:00, 5:04 for 1st

4:59, 5:06, 5:12 on way back. I felt really great until the last mile of my second one, but this is about the fastest that I've ever done this type of work out so I felt good. Additionally, it was miserably hot and humid and two days ago I did a pretty hard workout. In the fall I doubled this one and ran 5:05 pace for my second 30 minute tempo on the indoor track. That was a great workout, but I'd also not done a workout for 7 days and the conditions were far better (I did, however, run 26.5 a couple days before at about 6:10 pace). Looking forward to a lighter week before ramping up again.

2.25 mile cool down