Tempo Pace is 30 seconds per mile slower than average mile pace for a 5K race. If your PR in a 5K race is 18:45, that is about 6 min mile pace so Tempo pace is around 6:30 per mile. If your PR in the 5K race is 15:37, that is 5 minute mile pace or around 5:30 for Tempo pace. Tempo runs should be 10-45 minutes in length and run at the constant Tempo pace. Tempo runs should be built on a progression so that a runner can learn to run consistently throughout the run and not go too fast or too slow.
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