Taking advantage of low tide at 7:34 Friday morning, we're running at the beach, on  the beach! Meet on the street at South End Surf Shop. Quick 400-800k warm-up run around the block. Stretching/Drills on the beach. Then we'll run 5k starting from Oceanic Pier. 1/2 mile to the Jetty. Turn around at the Jetty marker, head north towards the Water Tower. There will be a marker there for the next turn-around. Head back to the Jetty for one more turn-around, finishing the 5k at Oceanic Pier. 
The goal for Friday's run  EVEN SPLITS. Try to run each mile at close to the same pace. This is not an "all-out" run/race. Friday's pace should be 20-30 slower than your goal 5k pace time. For example:
Goal Pace 17:05. Friday's Pace 6:00/mile
Goal Pace 18:38. Friday's Pace 6:30/mile
Goal Pace 19:56. Friday's Pace 6:55/mile
Goal Pace 21:45. Friday's Pace 7:30/mile
Goal Pace 22:50. Friday's Pace 7:50/mile
Goal Pace 24:55. Friday's Pace 8:30/mile
Goal Pace 28:15. Friday's Pace 9:35/mile

What is a Tempo Run?
A tempo run—also known as an anaerobic threshold or lactate-threshold run—is a pace about 20 to 25 seconds per mile slower than your current 5K race pace.
A tempo pace is one that you  can maintain steadily (although not necessarily comfortably) for at least 30 minutes.

For example, if you're current 5k pace is 22:00 or 7:06/mile, your Tempo Pace is 7:26-7:31/mile.

The structure of a Tempo Run workout varies, but we'll use the following for this Friday's workout:
1. 800-1200m warm-up run, stretches and drills

2. TEMPO
Girls 1 mile at easy pace (8:45-9:30), gradually increasing speed, then 2 miles at Tempo Pace, followed by 1 mile cool down at easy pace. This is a continuous  4 mile run. No walking recoveries--unless necessary.

Boys 1 mile at easy pace (8:15-9:00), gradually increasing speed, then 3 miles at Tempo Pace, followed by 1 mile cool down at easy pace. This is a continuous  4 mile run. No walking recoveries--unless necessary.

This is one of my favorite workouts! It is an essential for racing at all distances--and is a fantastic tool for developing mental toughness!

​-Coach Block