I put in my 2nd weekly tempo run today, again 6x (4 min tempo and 1 min walk). The split paces were 7:09, 7:09, 7:09, 7:16, 7:42, 7:24 min/mile, for a average pace of 7:18 min/mile. The target pace was 7:25 min/mile. The target pace comes down to 7:17 min/mile next week, so I'm pretty much there right now.
I don't think I could run this pace straight through for 20 or 30 min. I hope to get there by the end of the summer.
No ill effects after the run, my foot seems unfazed.
Maybe I should cut out every 2nd rest in the tempo run and go for 3x (9 min tempo and 1 min walk)? I'll probably wait until mid-July for that, maybe as a 2nd day of tempo running per week.
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