Wildcard Run (Tried. True. TEMPO! 3.5 miles)-09/12/19

Long runs, like we tackle and celebrate on Saturdays together, are great for building endurance. Short tempo runs give us the opportunity to focus on improving speed while also developing strength. Tonight we focus on the latter.

From Coach Toby...

I’ve often incorporated this type of short tempo session into work run commutes, short workout runs during leisure or professional travel, and those “sneak it in” runs I do on Sunday afternoon prior to eating a big bowl of pasta with sauce with family and friends. I LOVE the challenge they present, and I really appreciate that they only take 30-45 minutes of my time. Small investment. Big gains.

Tempo running is a type of workout where after an easy-pace warm-up, you ease in to a “comfortably hard” pace for a prescribed distance or amount of time. This isn’t an all out sprint or race; think more of along the lines of running at an accelerated pace which you can maintain for 20-30 minutes. I aim for 20-30 seconds slower than my 5K race pace.

Tonight’s workout is being taken over by guest coach, Eva Davis. If you haven’t met Eva, you should know she may even be MORE friendly and MORE hardcore than Coach Toby. Ask her about her recent birthday excursion where she ran 44 kilometers to celebrate the day. (Truth!)

Nothing like that for tonight, of course. Here’s the workout. Enjoy.

- 1 mile warm-up – start at Kezar stadium, run to 10th Ave and JFK
- 2 mile (appprox) tempo run (comfortably hard pace) – start at 10th Ave and JFK, finish at MLK and 9th Ave
- Cool down run back to Kezar Stadium
(approximately 3.5 miles total)

Route: https://www.mapmyrun.com/routes/view/2106032191

Run starts promptly at 6:35pm. Please review the route via the link beforehand. Coach Eva will go over the route with you before the start of the run.

Tried. True. Tempo. Let’s do it!