Tempo Run Recovery

I would advise to just stick with the fartlek. It is a bit too close to be doing a tempo at this point in the week. I prefer at least 2 days between hard workouts and races. Even if the race isn't significant.

Plus, the race will pretty much serve as a workout, as well. A lot of people forget this sometimes when scheduling workouts. Races can count as part of the plan.

So that should quell your worry about not having done a tempo in a few weeks. Your race will serve this purpose.

Thanks for the advice. I agree. I think perhaps I will have my top guys do a long run on Sunday @ generally easy pace (day after the race) and just finish the last 20-25 min @ tempo pace. That could also accomplish the same thing.

I actually don't think that a tempo today is in conflict with a race on Saturday. I actually think it dovetails nicely. They will get in a fully aerobic workout today at a pace well off of race pace. Then on Sunday they get in race pace work (by definition). It actually balances pretty nicely.

I think having them do a tempo during a long run the day after a race is more in conflict with that.

I just wanted to expound on my point, because I didn't feel like I expressed myself very well.

You're basically talking about two different options:

Option A: in 4 days, do all of the following: Tempo, pre-race, race, and long run

Option B: In 4 days, do all of the following: Tempo, pre-race, race, long run, and fartlek

With option B, you feel like you are resting them because today will be easier and allow them to feel fresher at their race on Saturday. However, the overall workload is higher. I would either do the Tempo today for the reasons I outlined in my earlier post, or I would do your fartlek today, but axe the tempo entirely. The only option I see as a "bad" option is to cram all of those workouts in by tacking the tempo onto the long run the day after a race.

where I stand wrote:

Plus, the race will pretty much serve as a workout, as well. A lot of people forget this sometimes when scheduling workouts. Races can count as part of the plan.

So that should quell your worry about not having done a tempo in a few weeks. Your race will serve this purpose.

Agreed. The race is the quality workout, and it takes a good 7-10 days to recover( or benefit) from a tempo run. They would be better off doing some short Vo2max stuff : 4 x400, 2 x800, short fartlek - just to keep the speed sharp.

Speed endurance/aerobic ability should already be in the bag at this point.