3 replies to this topic

[operations]

hey guys im running for like 4 months now,i was able to achieve 10km under 40min but i need some new ideas for my running..
i have kinda busy schedule so i run like only 4 times a week,40km every week.
lately i bought this polar s625x watch and it helps me more with the running,gives alot of motivation..
im looking for new training programs to program into the watch so maybe you guys can share with me some of you'r weekly training programs?
and another question,can someone explain to me what are "tempo" runs and give me an example of a "tempo"
run? thanx in advance guys

[malleyDuck]

Operations,
i lifted this info from this site
  http://www.runnerswo...0-0-0-0,00.html  
Tempo runs help you improve your running economy and your running form. They are often described as "hard but controlled" runs, and they will help you prepare for races of 10,000 meters to the marathon. Tempo workouts generally fall into one of two categories: steady runs of 2 to 6 miles; or long intervals with short recoveries. Here's an example of the latter: 4 x 1 mile at tempo run pace with 2 minutes of recovery jogging between repeats. You should do tempo runs no more than once a week, and they should make up no more than 10 to 15 percent of your total training.

I do a Tempo session once a week like this
Warmup
6 x 1.8km @ just slower than 10km race pace
cooldown / stretch

[Obi-Wan]

I do an 11km tempo run once a week as MD described.