Purpose-Driven Tempo

Workout - Purpose-Driven Tempo

• 15min @ 10'00''/mi
• 0.0mi @ 5'45''/mi
• 10min @ 12'00''/mi

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Intro: The FOD Runner’s “#chasing125 - Week 6 update VLOG - Training Smarter & Consistency” covers some solid ground. Here are the main takeaways. Watch the full video for the rest.

Key points:

• Purpose-driven sessions. Don’t just log miles. Give each run a job: tempo, threshold, or recovery.
• Four weeks of consistency. A month of 30+ mi (around 48 km) weekly is the bedrock.
• Hit your marks. Sub 6:00/mi (around 9:38/km) for 3-mile tempos, sub 6:35/mi (around 10:35/km) for 8-mile thresholds, and the 11.5 mi (around 18.5 km) long run done regardless of weather or mood.
• Weekly split: four outings, 2 tempo runs, 1 recovery effort, 1 long run.

Workout example:

Monday    Easy run 5 mi (8:00/mi pace)
Wednesday Tempo run 3 mi at <6:00/mi (around 9:38/km)
Friday    Threshold run 8 mi at <6:35/mi (around 10:35/km)
Sunday    Long run 11.5 mi at a comfortable effort (aim for negative split if you can)

Miles convert to kilometers at 1.6x. Adjust the paces and mileage to your fitness, and use the Pacing app to fine-tune.

Closing note: Run this plan through this week. Adjust paces and distances as needed, but make sure each run has a purpose.