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Old 04-20-2007, 09:10 AM   #14
Josh Whiting
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Join Date: Dec 2006
Posts: 69
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I'm really talking about a tempo run in the distance running sense. A hard, but not all out, effort. You can do this for time or distance. I suppose if you think about the fastest you can cover a distance you should aim for about 80% of that. You should be working hard and but able to stay relaxed(ish) and concentrate on good running form. I wouldn't go for more than 30 minutes.

You could always replace this with longer repeats say from a mile upwards.

The concertina effect is a bitch, but easily remedied by getting to the front and staying there!

I'm sure you will be able to become a strong runner by the time you get there.
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