6 mi. On my schedule, there are tempo runs each two or three weeks. Designed to strengthen turnover and pace time, these are tough effort workouts that are almost flashing at me on my marathon training schedule.
Yes, I do the track workouts each week. The tempo running is different. It is specific and considerably longer than any track-based interval. It’s a good test of legs AND lungs.
My first one in this marathon plan was while I was away in Va. I ran on rural roads and wasn’t able to put the average pace of 6:43 per mile solidly down for the time necessary. My tempo runs are based on keeping the recommended pace over a period of time, not distance. The second tempo run was done in PGA National, and I had to stop a few times to catch my breath, it was very warm that day.
This one went well! I warmed up for a mile into PGA National, then ran tempo pace for 28 minutes. That almost corresponded with completing 4 miles. My miles were 6:42, 6:42, 6:41, 6:40.
I was very pleased with this run, Hopefully, it’s proof the training is adding strength and pace even in the hot months of our South Florida summer.