Subject: RE: Question re: LSD, Tempo, Speed work Tempo runs. Well your mileage may vary but to me they are always run right below or above race pace. I cannot keep up above race pace for more than a mile.
Hills: Find a jill, run up, run down, repeat. Warm up first and cool down after about ten minutes or so.
Fartleks: Either "Let's see who can get to that post fastest" or Rund fast, run slow longer than you ran fast, run faster, run slow longer than you ran faster, run fastest, run slow longer than you ran fastest. You want about 4 minutes with a few for recovery, 2 minutes, with 5 for recovery and 1 minute with ten for recovery or you can mix it up differently. I wear a HRM (Timex, best fifty bucks I ever spent ) and do it by heart rate as well as time. I know I am working hard at 148 bpm, working harder at 158 and busting my buns over 164. |