https://www.letsrun.com/forum/flat_read.php?thread=10299344T pace workout are pretty challenging for me to do, but the cues on what the pace should feel like are pretty easy to understand. You should be able to answer a question with a sentence during the tempo effort, but not be able to comfortably maintain a conversation.
I use the "Pledge of Allegiance" test when I am doing T workouts - I make sure I am running easy enough to get each clause out in one shot, but hard enough that I cannot get more than that. You can also check on pace via breathing rhythms. This is subtle, but when you get enough experience with it, it is effective. Basically, your breathing rhythm should be different from an easy run (when you don't even think about it), but not as extreme as during a 5k effort.
最近試下依個方法, 堅work, 雖然段野真係好Q口
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