In the month of November, I am really going to start working on my tempo runs. Tempo runs are just fast runs that help you build endurance. The article below has 4 great tempo runs. My favorite tempo run is running as fast as I can for about 1/4 of a mile. I try to get my heart rate up in the 170s for that. Then run slow for 2 1/2 minutes reducing your heart rate to 120 bpm. I try to just keep repeating the cycle until I get to about 3 or more miles. Tips that help me are to find a section or path that you know is 1/4 mile. For example in Chicago, most major streets are 1/4 of a mile away from each other. I could run from Division Street to North Ave at a very fast pace. Once I get to North Ave. I will jog passed it for 1 minute and 15 seconds and then turn around to get back to North Ave. Once I get back to North Ave, I run as fast as I can to Division St. and repeat! People think I am crazy when they keep seeing me run back and forth, but who cares!
Tempo Runs!
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