easy tempo

For week three and going forward, add a ~75% "easy tempo" run on Tuesday's.  Run your normal mileage for the day, using the first mile to warm-up a little.  Then progress the run to about 75% effort.  To determine your 75% pace, you can use the color-coded pace chart.  Be very conservative in figuring out your CURRENT 5k shape.  If you are between lines, drop down to the slower time and then use that 75%.  Or you can use the calculator tab at runfastcoach.com.  Again, be very conservative in inputting your CURRENT 5k shape.  Then go to the Training Pace tab and use the pace range for Easy Tempo.  Remember, we always use current fitness when determining paces, never use your personal best or your goal.

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