What are tempo runs if you see 3 miles at tempo and 4 @ marathon pace on your training plan?

Tempo runs: Tempo runs are a moderate-to-hard intensity training run, designed to make you a faster and stronger runner. The intensity of the tempo run should be around a 6 out of 10 in terms of Rate of perceived exertion. What is RPE? On the chart below, a 6 is described as "Hard Activity", Labored breathing, challenging and uncomfortable, but stainable for 30-60 minutes.

Start of for slow for about 1 mile to warm up and then run at a steady comfortably hard pace until you have 1 mile to go then do the last mile at an easy cooldown pace. You'll be increasing your tempo runs as the weeks progress.

Here is another way to determine your tempo run pace ClickHERE to use the training pace calculator.

Marathon Pace: This will be different for everyone based on your goals. This depends on whether you are trying to Boston Qualify or just run to finish your first marathon. My rule of thumb is take your 1/2 marathon time and multiply it by 2 and add 10 minutes. It's a ballpark of what your pace should be. If you do the speed work in this program that pace should increase. Also, when it's hot out, expect that pace to be at least a minute slower. Listen to your body! 

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