Between 7 AM and 8 AM this morning, I completed a progressive tempo run on the track near my house. I started with a 1500-meter warm-up at 6:49 per kilometer. From 1500 to 6500 meters, I did a progressive tempo run, increasing my speed every kilometer from 6:00 to 5:00 per kilometer. I cooled down with another 1500 meters at 7:15.

I appreciate this type of training a lot. I appreciate the rhythm and pace I can build up on the track without being bothered by cars or cyclists.