I'm obsessed w/ mileage too. What I'm doing now is on Tuesdays, I run 3 laps, each one 1.9 miles. The first lap is a warmup. The second lap is at 10K pace. The third lap is a cool-down, or easy, lap. So I have my tempo run in the middle of the overall run.
On Fridays, I run 5 miles approx. and I set my watch to beep every 2 minutes. After I warm up for a mile or so, I wait for it to beep and then I basically haul ass for 2 minutes, until the next beep. Once it beeps, I slow down to a jog and wait for the next beep. So after the warmup, it's 2 minutes fast, then 2 minutes jog, then 2 minutes fast.... for a couple of miles. Finally I just do an easy pace back to where I started.
I'm not locked in to the macmillan thing... I'm just judging by effort, but it seems to be working. I'm doing unstructured intervals, and fairly unstructured tempo runs. I don't want to get locked in and dread my runs... running has always been fun for me.
Re: tempo ideaspartystefanieApril 8 2008, 16:35:26 UTC
Thanks for the advice I might have to try and do your intervals at my Thursday run. Typically my run is about 6 miles but I might could make part of that some fun interval/tempo training.
This will be my second week of track workout so I am hoping to see some improvements with that too. I am currently only running 400s for my track workout but right now it is what feels appropriate.
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I'm obsessed w/ mileage too. What I'm doing now is on Tuesdays, I run 3 laps, each one 1.9 miles. The first lap is a warmup. The second lap is at 10K pace. The third lap is a cool-down, or easy, lap. So I have my tempo run in the middle of the overall run.
On Fridays, I run 5 miles approx. and I set my watch to beep every 2 minutes. After I warm up for a mile or so, I wait for it to beep and then I basically haul ass for 2 minutes, until the next beep. Once it beeps, I slow down to a jog and wait for the next beep. So after the warmup, it's 2 minutes fast, then 2 minutes jog, then 2 minutes fast.... for a couple of miles. Finally I just do an easy pace back to where I started.
I'm not locked in to the macmillan thing... I'm just judging by effort, but it seems to be working. I'm doing unstructured intervals, and fairly unstructured tempo runs. I don't want to get locked in and dread my runs... running has always been fun for me.
Glad to see that you're doing so well!
Mike
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This will be my second week of track workout so I am hoping to see some improvements with that too. I am currently only running 400s for my track workout but right now it is what feels appropriate.
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