That is Week 4, Day 2 of the 2022 RunBlogRun Fall Cross Nation Coaching & Racing program supplied by RunBlogRun. We are going to present cross-country coaching recommendations till late December 2022 (21-22 weeks).
At this time is September 20, 2022. It’s a tempo run day and the second day of the week 4 of our 2022 Fall Cross Nation Coaching & Racing program.
The primary race that Emil Zatopek ran was in 1944, and it was a 5k cross-country race. The prize was a pair of shoes. Younger Emil, sixteen or seventeen on the time, wanted a brand new pair of footwear. He gained. From there, Emil Zatopek developed into the best distance runner in our sport. You’ll be able to be taught extra about him from our characteristic yesterday, on his centenary:
At this time’s exercise is a tempo run.
Heat up properly, run half-hour at a superb tempo, jog for 5 minutes, then, go to a monitor and run for 20 minutes at Tempo tempo, which is 20 seconds slower than your present mile common tempo in a 5k race. In the event you race at a six-minute tempo, then do the Tempo run at a 6.20-mile tempo. End with 6 x 150-meter stride outs, after which, settle down.