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Advanced 5K
Day 005 - Tempo pace run
5-mile run with 15 minutes of tempo 
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TODAY, RUN 5 MILES, INCLUDING 15 MINUTES AT YOUR "TEMPO" PACE: Your "tempo" pace, also called your "lactate threshold" pace, is your current 10K pace. For today's workout, run 1 mile to warm up, then run 15 minutes of tempo. Run easy to finish. If you don't know your 10K pace, run for 15 minutes at a pace that feels hard but sustainable.
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