I've decided that for this training cycle, Tuesdays will be dedicated to tempo runs or threshold mile repeats . (These two workouts basically work the same system.) I've never really liked them, so if I can get them over with early in the week, it is wonderful. And alliteration makes everything more fun, right? Source Yesterday I set off on a 4-mile tempo run. Tempo pace is about 20-30 seconds slower than your 5k race pace, so my aim was to run between 6:50 and 7:00 minute miles. I don't have a fancy schmancy Garmin, but I do know roughly where the mile marks on a specific route. Usually I come home and map it online to find my exact pace. I started with a 10-minute warm-up jog, a few leg swings and then I was off! I felt good for miles 1-3 but then the pain settled in for mile 4. Fortunately it was the last one! Mile 1 - 6:50 Mile 2 - 6:40 Mile 3 - 6:42 Mile 4 - 6:48 An average pace of 6:45 , right where I want to be! Ideally I'd like to get up to ...