35 min tempo run. I do a light warm up at the beginning and then stretch a little before running.TEMPO: A tempo run is a continuous run with a buildup in the middle to near race pace. A tempo run of 30 to 40 minutes would begin with 10-15 minutes easy running, build to 10-20 minutes near the middle, then 5-10 minutes easy toward the end. The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout and only for a few minutes. You can do tempo runs almost anywhere: on the road, on trails or even on a track.
WARM-UP & STRETCH: Also important as part of the warm-up is stretching. Don't overlook it--particularly on days when you plan to run fast.
I own these running shoes and think they are amazing! They are light weight and so good for your feet.
I did this yesterday afternoon and in 35 minutes I was able to run 2.5 miles out of 3! Making strides...literally. Now on to Day 4 today!
ReplyDeleteGreat job. This is so exciting. Wish I was running along side you. But I am there in spirit.
DeleteSo I have been working out 4-5 days a week for a month now doing cardio and yoga classes. Plus I might do the elliptical along with weights. I feel like instead of toning my body, I am gaining tons of muscle, so I feel very big or "bulky." How do I just tone my body without gaining all this muscle? I started your 3 week running program and I like it! I have been eating healthy too or as much as I can, so I don't know if that has anything to do with it.
ReplyDeleteChange up your routine. More reps like 15 with weight that is so heavy the 15th is the very last you can do. Don't give up... Keep doing high reps for your legs and do my workouts.
DeleteAwesome... Keep it up. It's coming soon.
ReplyDeleteHow do you modify this for beginners?
ReplyDeleteWalk, jog, run... So put in some walking brakes as needed.
DeleteI had to walk 5 minutes at the 20 minute mark, but picked up running again at 25 minutes until the end! 3 miles! Now for strength training :)
ReplyDelete