Give your best of endurance
Fortunately, Coach Jo-ar still informed me last night about the Tempo run training that they did. And here's what I got:
Target Mileage: 9 kilometers
- 2km warm-up run (or 5 laps run at own phase)
- 5-minutes recovery
- 7 kilometer of continuous relaxed run (no rest/recovery period)
To know more about Tempo running, read the article at Runner's World.
Here's the link for the previous and last 2 days of running clinic sessions: