RunBlogrun Fall Cross Country Training & Racing Program, Week Ten, Day Two, it is Tuesday, and it is Tempo Day…

This is Week Ten, Day two of the 2022 RunBlogRun Fall cross country Training & Racing Program. Today’s workout is a hard day, featuring a Tempo Run.

This is Tuesday, November 1, 2022, and it is Tempo Day.

Tempo Runs help build strength and the peculiar skills needed to race middle distances in a successful manner. We focus on a twenty-minute run on a track or flat surface. For sanity’s sake, we keep the pace 20 seconds slower than the current average mile pace in a 5k race. So, if you are racing five-minute miles (15:40) for 5k, your Tempo pace is 5:20. It will seem light at first; then, you will feel taxed by the end.

Your workout today is warm-up today, a 20-minute tempo run, then a 35-minute moderate run, finishing up with a six times 150-meter stride outs, then a slow cooldown.

This workout is a game changer. I truly encourage runners who race 1 mile and up to include tempo runs in their training run.



  • Larry Eder

    Larry Eder has had a 50-year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach, magazine publisher, and now, journalist and blogger. His first article, on Don Bowden, America’s first sub-4 minute miler, was published in RW in 1983. Larry has published several magazines on athletics, from American Athletics to the U.S. version of Spikes magazine. He currently manages the content and marketing development of the RunningNetwork, The Shoe Addicts, and RunBlogRun. Of RunBlogRun, his daily pilgrimage with the sport, Larry says: “I have to admit, I love traveling to far away meets, writing about the sport I love, and the athletes I respect, for my readers at, the most of anything I have ever done, except, maybe running itself.”

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