Five minutes warm-up, then stretch. Ten minutes jogging followed by 20 minutes up tempo. Five minutes jogging, very slowly.
Not sure I’ve mastered the meaning of up tempo – I just set off as fast as I thought I could run for 20 minutes. The training guide ranks it as the middle pace (jogging, steady, up tempo, hard, sprints) and defines it as ‘conscious of your breathing and difficult to talk’. I was on my own so I wasn’t trying to talk but think I’d have had a hard time. Maybe ‘breathing laboured and impossible to hold conversation’ (hard) is more appropriate.
Today’s run: 40 mins, 8km