Running

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pifko
How do you judge a tempo run?

Personally when I do a 'Tempo' run, it's normally:
- Longer than race distance
- approx 90% of target race pace
- Running at a consistent pace (flatter routes preferrably)
If you suck with pacing, best get yourself to a track (or run somewhere of a known distance) and use a stopwatch, or buy yourself a cheap GPS watch.

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dst2 in reply to @pifko
Thanks, not sure what current race pace is.

I ran this yesterday:
Distance 4.9mi
Moving Time 38:01
Pace 7:44/mi
Elevation 186ft

laps
```
meters	min	sec	min/mile	min/km
4660	22	56	07:55		04:55
3161	14	37	07:27		04:37
```
the 2nd lap I upped the pace but not to race pace. I'll take a punt at 4:45 min/km pace for tempo.

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NotThamesWater in reply to @dst2

Run a park run. Smash it. That's your race pace.

Plug your numbers into an online training pace calculator (Mcmillan, vdot etc..) for training paces.

My tempo pace is the race pace that I would run double the distance I'm currently running - e..g 10k race pace for 5k, 20k race pace for a 10k etc...

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