I did some 4Kms today with tempo runs. It went well. I will be drawing a schedule for the next ten weeks in the next two days.
PS: I think I may have started with a tempo-run that is way too fast. My tempo pace should be around 5-6mins per Km. I have some pain but its just soreness. Its not an injury. But damn. I felt good for it. There was one runner I passed who tried to run after me. He burnt out in 3 mins and watched me disappear in the distance.
Today I met 6 runners. One regular one was running like a gazelle. As usual. Its people like him who inspire me and make me realize I need to work harder.
See What is my Tempo Pace?
I am looking at the following sites in drawing up a plan:
McMillan's Six-Step Training System
Running Times - A Tempo Run by Many Other Names
Marathoning Made Simple - What is a tempo run?
Marathin Training - Wikipedia
Runner's World: Your Perfect Tempo
Runner's World: We all Need Speed
The Path to Marathon Success - Tempo Runs