Story for NYRR tempo
We’ll be doing an out-and-back 30-minute tempo run in a formation that many of you are familiar with, maybe from the last GT session and maybe from junior-high PE class (where I first encountered it). We’ll warm up on the usual pedestrian paths and then start under the bridge by the cul-de-sac at the southern end of the path.
This workout lets you change pace, practice good faster-running form, and get to know one another a bit more than you do on a straight tempo run, when you tend not to see as many of your teammates. It also tends to score high on the Rate of Perceived Fun scale.
We’ll run in single-file lines of about eight to ten people, including coaches (we’ll divide big groups up, with at least one coach per group). After a leader has been in front for about 15 seconds, the farthest-back runner will move out (typically to the left, since we usually run on the right of the path), pass the group, take the lead, and return to the group pace. The effort level of the whole group as it travels should be about a 6 or 6.5, and the effort of the passing runner should be that of an interval-effort 400-meter run—maybe an 8.
NYC Half entrants should go slower on the pickups and/or run with a group behind your usual one.
At the 15-minute mark, we’ll turn each group around so the heads become the tails and the running order is reversed on the return trip. Each group’s goal will be to come back very slightly more quickly after the turnaround without losing any runners.
While you run, please watch the other runners’ form as they pass the group, and pay particular attention to the coaches, whose form is pretty good and who may give you tips on how to make yours a bit better.
We’ll do our strength/flexibility/balance/relaxation stuff on the grass by Columbus Circle if it’s not soaked; otherwise in the RC.
Weather predictions:
Type:
Run
Workout_type:
workout
Date:
2018-03-15T10:53:50Z
Avg Pace:
5:29/km
Elevation:
43.4
Distance:
5245.6
Moving time:
1726
Activity id:
1454161949
Strava title:
NYRR tempo
Total photo count:
0
Title:
Story for NYRR tempo
Summary Polyline:
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Average speed:
3.039
Language:
English
Cover image:
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