Tag Archives: tempo

10k “PR” on a tempo run – 45:14 #running #twit2fit

My 10k PR is 46:26, which is a 7:29 pace, and my target tempo pace for today was a 7:21 pace.  I had tossed around the idea of running a 10k race this weekend, but decided that I didn’t want … Continue reading

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8 miles — 6 mile tempo in 43:05 (finish @ sub 7 pace) #running #twit2fit

Progressive tempo, 6 miles. Started at 7:24 pace, finished at 6:58 pace, with a 6:28 pace kick the last 0.2 miles of the tempo. Didn’t feel good going into the run (sinus infection, headache). Don’t try this at home, kids. … Continue reading

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Tempo run 8.04 miles in 65 minutes (8’06” pace)

I run my tempo and intervals on the treadmill (especially as opposed to running in the dark during rush hour).  It’s not optimal for training I guess, but I’d rather run the treadmill than miss another tempo or interval week. … Continue reading

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8.14 mile run with a 6 mile tempo #twit2fit

McMillan says 7:06-7:25 for tempo, Smart Coach says 7’25” for Tempo…  8.14 miles in 1:05:00 Warm-up 1% incline 1 mile:  10:36.28 Tempo 1% incline Tempo mile 1:  07:26.61 Tempo mile 2:  07:24.81 Tempo mile 3:  07:18.72 Tempo mile 4:  07:13.72 … Continue reading

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