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A Step-by-Step Guide to Tempo Runs | Strength Running
Tempo runs are beneficial for virtually every runner – from milers to marathoners, tempos are nearly ubiquitous. In college, we ran tempo runs during cross country when we were training for the 8km distance. We also ran them during the base phase for indoor and outdoor track (even though I was focusing on the 3km and 5km distances).

Five Workouts for Cross Country | Fleet Feet
Most cross country races are between two and five miles in the US, though they can be as long as 12K (7.4 miles) at the elite level. This requires the stamina to endure racing at a high intensity for an extended period. Nothing develops that ability quite as well as tempo runs, also known as lactate threshold runs and/or steady-state runs.

Tempo Runs | What are Tempo Runs and Threshold Running?
A tempo run—also known as an anaerobic threshold or lactate-threshold run—is a pace about 25 to 30 seconds per mile slower than your current 5K race pace, according to running coach Jack ...

5 Essential Cross Country Workouts Explained | STACK
Cross Country Workouts Tempo Runs During a tempo run, you run at a speed 15 to 30 seconds slower than your race pace and at roughly eight out of 10 on the exertion scale.

Tempo Runs, the least effective form of training - Fellrnr ...
A 2007 randomly assigned 12 sub-elite 5K & cross country runners to one of two training programs. The Z1 program had 80% LSD, 10% Tempo, and 10% HIIT, whereas the Z2 program had 65% LSD, 25% Tempo, and 10% HIIT.

The High School Runner: TEMPO RUN
The tempo run is a workout that can be conducted at any time of the year. Although it is mostly used in training for the longer distances, 10k and up, it can be equally effective for high school cross country 5k and track distances. The purpose of a tempo run is to build aerobic efficiency.

Tempo Run Workouts | Running Workouts for Speed
Tempo runs or tempo workouts are great training tools because you run at an effort that feels strong, and you feel stronger and fitter afterward. The purpose of a tempo workout is to run at a ...

Cross Country | Hal Higdon
About the Cross Country Program Many runners who participate in cross country meets are members of a high school or college team and follow the training programs of their coaches. Others run free off-season. And even adult runners can benefit from the patterns of a well-designed “harrier” program, whether they race in the woods or not.

Notre Dame Cross Country/Middle Distance Training
schedule (tempo runs, fartlek, hill repeats). • F. Goal is to be ready to TRAIN well when get to school at end of August, not to be in peak racing shape. • G. Encouraged to run with others (guys) regularly so as not to get too comfortable and develop a false sense of fitness.

3 Ways to Be Great at Cross Country Running - wikiHow
Cross country spikes are shoes designed specifically for cross country running. They have metal spikes on the sole that provide better traction and make running on soft terrains easier. Regular trail shoes can work for cross country, but spikes will give you a competitive edge in races and make you more efficient while training.

 

 

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* Latest Cross Country 101 News

       *** News Filter: "Tempo-Runs"

 

 

26:59! How Chris Solinsky Transformed a "Glorified Tempo" Into an All-Time Upset and Performance  LetsRun.com

How To Watch Track & Field During Quarantine This Week (5/11-5/17)  FloTrack

This Pear Blossom Run was one of a kind  Mail Tribune

A Handy Strava Primer for New and Returning Runners  InsideHook

Running | For Crestwood-turned-Akron runners, a gentle sadness lingers  Record-Courier

Good enough for “Performance of the day”?  Fast Running

The Big 3, Reunited: Alan Webb, Ryan Hall & Dathan Ritzenhein Discuss Their Greatest Performances, Biggest Lessons, & Much More  LetsRun.com

Cross Country Running Tips | Cross Country Workouts and Training  Runner's World

Local parks rated for running  peakofohio.com

GPD to race without spectators  Mail Tribune

In Conversation with Four Irish Elite Athletes | RunIreland.com  RunIreland.com

Tempo Runs | What are Tempo Runs and Threshold Running?  Runner's World

Dear Running: What Type Of Runner Gorl Are You?  MileSplit

4 Ways Endurance Runners Can Spice Up Their Workouts  STACK News

Cross country glossary: Get to know the basic and advanced terms  NCAA.com

District employee finishes No. 1 of some 4000 in Chick-fil-A 5k race  DVIDS

 

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