| Measurement | Miles |
|---|---|
| Recommended Surface | Flat Road |
| Session Type | Tempo |
7 miles
Description
7 mile tempo session. Best performed on a flat surface, avoiding road junctions. Decide how hard you’re going to run these, which will determine the number you do (reptitions) and recovery.
Session Plan
Tempo runs are sustained 20 to 60 minute efforts done at 10 to 20 seconds per mile slower than your current 10K race pace.
Aim to run all miles consistently.
Use a pace calculator if you are unsure what your 10k race pace might be here.
Notes
Warmup
Warm up with 10 – 15 minutes of running, take it easy and don’t worry about pace. Towards the end of your warm up perform 4 x 15 seconds, of 2 x 30 seconds pickups of pace but easy into them. Before you start your session perfrom dynamic stretching.
Cool Down
Cool down up with 10 – 15 minutes of easy running, again don’t worry about pace. The hard work is done! Finish with light stretching.
Short on time?
Not sure you can fit this session in with the time you have? Consider these tips:
- Reduce the warm-up and cool-down. Don’t start this session without warming up though!
- Reduce the number of repetitions and/or rest. Focus on quality over quantity!
