Runners world has great articles and for the triathlete that is logging some tough long miles we sometimes forget to do fast, tempo runs. This workout will get you there and beyond.
Start this 10-mile run at 1:20 per mile slower than your usual five-mile tempo pace. Every two miles drop the pace by 20 seconds per mile (your progression would look something like this: 8:05-8:05-7:45-7:45-7:25-7:25-7:05-7:05-6:45-6:45). While only the last two miles are at your normal tempo pace, the fact that you ran eight descending miles beforehand will make the pace feel more challenging. Replace your usual tempo run with this step-down approach about every third threshold workout.
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