The purpose of the alternating tempos is to teach the body be more efficient at clearing lactate while running fast. In other word, more effectively use lactate as a fuel source and run faster or farther with less corresponding fatigue (source: runnersconnect.com).
The schedule for today is: 2 mile warm up, 6 miles at (8:00, 7:40, 8:00, 7:40, 8:00, 7:40, 1 mile cool down. And what perfect opportunity is there to practice my pacing at the same time.
And my times are as follows: 10:07, 9:42, (8:34, 7:39, 7:55, 7:30, 8:18, 7:37), 8:21* Interesting enough, my faster miles are closer to targets than my marathon paced miles.
I am happy with the results. During the alternating tempos, I hold my pace on mile 1, so not to run too fast. Mile 2 & 3 are close enough, I consider them on target. Mile 4 & 5 are faster and slower correspondently (could be the lactate clearing trying to catch up). And mile 6 a little fast.
Noticeably, my pacing has improved. Overall, a good workout.
- *The cool down mile might be a bit short based on where I stopped.