On/Off 5K Sharpening Tempo
Workout - On/Off 5K Sharpening Tempo
- 10min @ 9'00''/mi
- 3 lots of:
- 0.0mi @ 6'20''/mi
- 0.0mi @ 7'13''/mi
- 10min @ 9'00''/mi
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Intro
This is a summary of Try This On Your Next Long Run (Weekly Running Training Vlog) from That Running Guy. Watch the full video for all the context. Below, we break down the key points so you can try these workouts.
Key points
- Steady-paced long runs: holding a consistent target pace builds pacing discipline and keeps you from going out too fast.
- Weekly strength work: simple walk-in squats (3 x 10) build leg stability. Keep your knees aligned with your ankles.
- On/off tempo intervals: alternating faster and slower miles trains race-pace effort and builds 5K fitness.
- Recovery jogs: easy 4-5 mile sessions after hard days help you bounce back.
Workout example
Monday: 10-mile long run (steady pace)
- Target pace: 7:40 min/mi throughout.
- In the example, Chris nailed target pace for the first 4 miles, then hit 7:00, 7:36, and 7:39. Small variations happen, but staying close is the point.
Wednesday: on/off tempo (about 8 mi)
| Mile | Pace (min/mi) |
|---|---|
| 1 (on) | 6:20 |
| 1 (off) | 7:17 |
| 2 (on) | 6:20 |
| 2 (off) | 7:17 |
| 3 (on) | 6:20 |
| 3 (off) | 7:09 |
| 4 (on) | 6:25 |
| 4 (off) | 7:09 |
| 5 (on) | 6:19 |
| 5 (off) | 7:17 |
- Start with an easy warm-up mile, run the intervals, and finish with several strides.
Tuesday: strength
- Walk-in squats: 3 sets of 10 reps with light weight. Keep the knee behind the toe.
Thursday: recovery
- Easy 4-5 miles after intense sessions to shake out your legs.
Closing note
Try this approach on your next long run or tempo session, and adjust the paces to your fitness. The Pacing app makes it simple to customize the intervals and track progress.