Tempo Run – 4 miles

Warm-up

  • 4 minute rising cadence run
    • Start at 90/180 and go up by 2-3 per side every minute
  • Twice
    • 15 air squats
    • 8 side lunges each way
  • Banded hip-flexor stretches

Workout

Tell me how it goes…

Warm-up

  • 4 minute rising cadence run
    • Start at 90/180 and go up by 2-3 per side every minute
  • Twice
    • 15 air squats
    • 8 side lunges each way
  • Banded hip-flexor stretches

Workout

If you did the 2 mile test recently, you should know what that intensity feels like.  Base your tempo run intensity on that.

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