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Back. 1  Classical Stretch - Age Reversing Workouts for Beginners: Posture & Pain Relief. 2  Essentrics Pain-Relief Workouts. 3  Aging Backwards: 10 Years Younger and 10 Years Lighter in 30 Minutes a Day.  Forever Painless: Lasting Relief Through Gentle 1  Movement. Classical Stretch - The Esmonde Technique: ADVANCED Core Workout.
You'll be even happier if you make tempo running a part of your weekly training regimen, and get results that make you feel like a Kenyan--if not quite as fast. UP TEMPO. A classic tempo or lactate-threshold run is a sustained, comfortably hard effort for two to four miles.The workouts below are geared toward experience levels and race goals. GOAL: Get Started Coach Gale Bernhardt uses this four-week progression for tempo-newbies. Do a 10- to 15-minute warmup and cooldown.OAL: 5-K to 10-K Run three easy miles, followed by two repeats of two miles at 10-K pace or one mile at 5-K pace. Recover with one mile easy between repeats. Do a two-mile easy cooldown for a total of eight or 10 miles. GOAL: Half to Full Marathon Do this challenging long run once or twice during your training.