California Track & Running News July-Aug 2013, VOLUME 39 NUMBER 3 | 页面 23

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By now, you should be running at a better pace than when you started and noting
that your tempo runs are more fun. You’re getting into a groove. Do the tempo runs
and hill runs with teammates. The hard workouts are easier this way.
Monday: Warm up, 40–45 minutes easy running; 4x150 yards relaxed strideouts on
grass, jogging back to the start after each, no rest between; cool down.
Tuesday: 1-mile warm up, 20-minute tempo run, 1-mile cool down.
To determine you ȁѕ