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Tempo Session: 5 Miles at 10k Race Pace

Category: Training-sessions  |  Date: May 12, 2020  |  Author: Andy Sloan

12th May - Tempo Run: 5 miles at 10k race pace

With club training sessions suspended due to Coronavirus lockdown measures our 2 club coaches, Glen Johnson and Andy Sloan, will be providing you with a weekly suggestion for a quality speed / endurance session.

Tonight's session is delivered by Andy. Today would have been the Tadcaster 10k race as part of the summer league, so today's session is themed on a 10k race.

Click the video link to hear Andy describe the session in his own words, or follow the bullet points below

  • Start with a good 10 minute warm up - a couple of minutes jogging followed by the dynamic movements and stretches you should all be familiar with. (Lunges, walking on tiptoes / heels, etc)
  • When your warm up is complete, you can set off at a nice easy pace for 1 mile.
  • At the 1 mile point, begin the tempo session - 5 miles at your 10k race pace.
  • Cool down with another 1 miles at a very easy pace.
  • Don't forget to stretch out when you get home.

As ever, use this session to think about your running form, but also today give some thought to the mental aspects of running and racing:

  • Stay positive
  • Run with a smile on your face - this is thought to have a beneficial effect on your performance (and good practice for those race photos you all hate).
  • Don't think about how hard miles 3, 4 and 5 will be, just focus on the mile you are in and how well you are doing.
  • When it starts to hurt, think "this is making me stronger".

Stay Fit. Stay Safe. Stay Active. Stay Harriers


 

Tempo Session: 5 Miles at 10k Race Pace