Baton Rouge Mandeville New Orleans


Strength Tempo Work from District Donuts

September 9th, 2018 in
September 15, 2018 @ 7:30 am – 9:00 am
District Donuts Town Center

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.




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