Workout #2 ...Tempo Run

5km ST Pace Run

Based on my most recent - and slowest - 5km time (33:33), the pace for today's Short Tempo Run was 6:53m/km.  It rained lightly all  through the run but I felt the pace comfortable enough for the second of these paced workouts and getting the pace right for each of the three workouts is said to be the most important feature of the FIRST training program.

Key Workout #2   3.5km easy
                               5km  @ ST pace  (i.e. 6:53m/k)
                               1.5km easy.  

Results for 5km ST = 1k laps : 7:04;  7:10;  6:53; 7:08;  6:50
                                     Time 34:53
                                     Avg. Pace = 6:58m/k
                                     AHR = 124 (78%);  MHR = 133 (84%)

I felt this was a fair session; close enough to the set pace for the first of these tempo runs.  10km total.