I’m away this weekend, but that doesn’t mean there can’t be a run
at home. You can work out the what-where-when among yourselves. I recommend
going no longer than eight miles. The team schedule will resume the following
weekend 15 miles, with eight coming next.
WEEK 12
LESSON: YOUR TEMPO
Question: Is all the running at marathon pace or even
slower?
Answer: You
sometimes run faster than that, just not on long-run days. Taking these too
fast makes them too hard to repeat as often as you need them. We schedule a
so-called “tempo run” every other weekend from the second month on. You can run
faster then than in your latest long run, for about half that distance (11 and
six miles, 13-7 and so on up to 21-10). How much faster? Roughly your half-marathon race pace instead of
expected pace for the marathon – or as much as one minute per mile faster when
you run shorter. These runs aren’t meant so much to increase your raw speed as
to make the pace of the marathon feel “slower” and more comfortable.
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