Finally, a good tempo run

Last week, I was “reading ahead” into Hal Higdon’s 10K and half marathon plans since I plan to run Disney’s Race for the Taste 10K in October and the WDW half marathon in January. Compared to the 5K plan, Hal elaborates a little more on the tempo runs in these plans. He talks about gradually building up to a maximum pace during the middle portion of the run. I had been previously just going all out when I hit the middle portion of the run. So, today, I gradually built things up and things went very well. I maxed out at about 6:15 pace for about 2 minutes, but averaged 7:37 pace over the middle portion of the run. It was slower than the middle portions of previous tempo runs, but I ran this portion much longer and there were no walk breaks today. All in all, I was very happy with the run. It gives me hope for my practice 5K on Saturday.

Actual workout

8 minutes warmup

1.3 miles (12 min) at 9:15 pace

1.44 miles (11 min) at 7:37 pace

1.4 miles (12 min) at 8:32 pace

8 minutes cool down

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