W15/D2- Tempo Run + TOTAL CORE workout

After your tempo run, please go to the CORE category and do the TOTAL CORE routine. Your effort during the tempo part of your run should be around a 8.0-8.5/10. Think of a comfortably hard effort you can hold for 40-60 minutes or somewhere around your 10k-Half Marathon race pace. Do the dynamic warm-up before your run. Beginner- 15 minutes aerobic running +20 minutes at tempo pace+ 15 minutes of aerobic running. Intermediate- 20 minutes aerobic+20 minutes at tempo+ 20 minutes aerobic. Advanced- 20 minutes aerobic+ 25 minutes at tempo+ 20 minutes aerobic