6/14/12 Training

Today’s run was a 30 minute tempo run.  It had a 10 minute warm up, 10 minute hard pace, and 10 minute cool down.  My goal on these weekly runs will be to get more distance during the 10 minute hard portion.  Eventually, the time of this run will also increase.

I was happy with tonight’s efforts.  The run was 4.08 miles in 30:00.  If I had to guess, I would estimate my sustained effort during the hard 10 minutes was probably at 6:20 pace.  I really would like to get that sustained pace under 6:00.  My mile splits were:  8:31; 6:49; 6:28; and 7:33.


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