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Tempo Workout for the Track

Tempo Workout for Half Marathon Pacing

Janice and Jane 2 168x300 Tempo Workout for the Track

J & J practice on the See Jane Run Training Course 2011

Everyone warm up on the track for 5 – 10 minutes easy jogging followed by some dynamic stretching (jumping jacks, bicycles, high knees, butt kicks = 2 – 4 laps + stretching)


2:30 – 2:45 best finish time for half marathoners

1 X 1 mile at steady pace, each lap at 3 min/lap, recover with 400m jog or walk (don’t stop completely), repeat one more time

6 laps at steady pace, each lap at 3 min/lap, walk a cool down lap or two

2:15 – 2:30 best finish time for half marathoners

1 X 1 mile at steady pace, each lap at 2:40 min/lap, recover with 400m jog or walk (don’t stop completely), repeat one more time

6 laps at steady pace, each lap at 2:40 min/lap, recover with 400m jog or walk (don’t stop completely), walk a cool down lap or two
Stretch


Stretch


Not sure of your pace? Talk to Coach Stephanie. She has an answer for you.


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