Strength Tempo Work from District Donuts
5K – the goal on this first Saturday is just to cover 1 mile and a half. Walk or easy run. Try to incorporate as much running as you can.
The 4 and 10 milers are continuing to build strength and tempo work into the Saturday runs as they get progressively longer.
4 Miles – follow the 10 mile map to Goodwood Park. Run half mile loop at tempo pace(a little slower than goal half marathon pace) One minute break. Run a second half mile at tempo. Back for donuts the way you came.
10 Miles – warm up easy for 2 miles. Run from mile 2-5 at a strength tempo pace(since it’s 3 miles try to run 30 seconds slower than goal half pace per mile – meaning a solid tempo pace but not super fast). Water break at the bottom of the golf course. Easy running.
Then the tough part begins – run goal half pace mile 7-8 and 9-10 for a strong finish.