After your usual warmup routine, run at your easy training pace for at least ten minutes. Then pick up the pace. As mentioned above, this speed should be right around your 10K race pace (around 80%-85% of maximum heart rate, if you use a heart rate monitor). The time, distance and pace of your tempo run, as with all phases of your running, depends on both your ability and your goals. For the distance you choose (3 and 5 miles are popular tempo distances), find a pace that is not so fast that you cannot sustain it for the distance, but not so slow that you do not feel challenged toward the end. Tempo runs should be tough, but not impossible. Depending on how you feel on any given day, how much spring is in your legs, and how far you are running, your tempo pace may vary from session to session. That's fine. The consistency that counts is the pace within each session. Try to keep your speed level for the full length of each tempo run.
In response to the thirty-two construction workers who have died on the job in the last two years, Building Blocks NYC is fighting for worker safety on New York City construction sites. BBNYC is a coalition that brings together labor and community partners to advocate for the passage of Intro 1447 in the New York City Council.
Intro 1447 would require rigorous safety and training standards for all construction workers, union and non-union alike. Thirty-two worker deaths in two years is unacceptable and the families who build this city deserve more. How many more must die before NYC gets the construction safety legislation it needs?