I have been doing all sorts of running workouts the past few months in preparation for the marathon and by far the most helpful workout for increasing race pace would be the tempo runs. I am sure most of you have heard of them but if you don't know or haven't done them then I encourage you to fit this into your run schedule.

-Start off with a 1.5-2mile warm up at regular pace.
-Run a 2 mile tempo run at tempo pace (tempo pace should be a pace that your body can sustain for 20min-35min but in a race could be extended out to 45min to an hour).
-Finish the run with another 1.5-2 mile at a bit slower than regular pace.

You can adjust this to any length, for example since I am doing longer distance stuff my tempo runs are usually 2 mile warm-up 5 mile tempo and 2 mile finish.

The purpose of the tempo run is to increase your lactate threshold so you can get more performance out of your legs before there is to much lactic acid accumulated in your blood.

If you are looking to increase your normal runs from 7min miles to a 6:45 and then a 6:30 pace this is the way to go. Hope everyone gets the general idea!

Is there a time and place you do this so others can maybe join you?

Tempo runs are definately great, so if you can't make this one, I do my tempo run every Thursday. I have been leaving my house at 5:30 but if others are interested I can start meeting at the Dragon at the same time. I warm up by jogging to the Schuykill Trail until I get past boathouse row, then step up the pace to tempo until I've run for about half an hour, when I turn back (still at same pace), slowing again after passing the boathouses to cool down. The turn around is a great way to help keep runners of different levels closer together; everyone turns back after 30 minutes, so we all more-or-less meet together at the cool down point. If anyone wants to start doing this with me, post here or reach me on my cell (I put this on my handouts at the meeting, or send me an email and I'll give it to you).

yea its hard for me at the moment because I am tapering for the marathon, plus I do my runs early morning which I doubt many people are up for.