I started my base phase a little more than 3 weeks ago and will do my 1st 20 minute tempo this week, but I'm not sure what pace to start with.
Here is what I ran last week:
Mon Ran 6.8 miles 8:15 pace with high knees, butt kicks, bounds and 4 x strides
Tue Ran 6.92 miles 8:23 pace with jumps, push ups, lunges, and sit ups
Wed Ran 6.8 miles 8:16 pace with high knees, butt kicks, bounds and 4 x strides
Thu Ran 6.92 miles 8:16 pace with jumps, push ups, lunges, and sit ups
Fri Ran 4 miles 8:47 pace with high knees, butt kicks, bounds and 4 x strides
Sat Ran ~11-12 miles 1:34:18
Sun Ran 4 miles 8:22 pace
Also in July, I ran a 5:10 mile. What pace do you think I should run for my 20 min tempo run this weekend on the track?