More great questions from the group. Though I've described this on Page 2 of the program, let me go into further detail...
5x means "5 times," or 5 repetitions. So, if the workout says " 5x:30 build spread throughout run" or "5x:30 build," it means that somewhere in that run, I'd like you to do 5 repetitions of :30 increases in speed. You get faster throughout the :30, so that at the end you're at about 80% of as fast as you can go. The key is to do this GRADUALLY throughout the 30 seconds. It doesn't matter where in the run you do these (not in the first or last 5 minutes), as long as you are fully recovered between them.
For the 5x1:00 fast, you're doing five repetitions of 1:00 at a pace that you can't talk at, with 1:00 (1 minute) in between each. Do this in the middle of the run.
The purpose of these changes in tempo is to keep you from "settling in" on the run. Often times, most of us get complacent in our pace somewhere along the way. All these do is get a little speedwork without being too taxing, and at the same time increasing your run cadence.
Hope this helps!
Cami
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2 comments:
Hi Cami,
An additional question about tempos. If 5x1:00, for example, feels too light, which is better to increase the number of repitions or the length of time of the tempo?
Thanks, Lisa
I JUST saw this one--sorry, I've been looking at the most recent posts. If the tempo feels too light, you can go up to 2:00, but take the same rest (1:00). We'll be doing longer tempo work mixed w/short speed work in October...this workout is just to get you in the groove of having a high turnover. Hope this helps!
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