1 mile warm-up -- I ran at an easy run pace, about 90 seconds per mile slower than my goal 10K pace or about 8:55 mpm.
3-5 miles tempo -- about 10 seconds per mile slower than my goal 10K pace or about 7:35 mpm.
1 mile cool-down -- again, I aimed to run about 8:55 mpm but it was usually closer to 8:15 mpm.
Tempo Run distances for an 11 week 10K training program:
Weeks 1 and 3 were 3 miles @ 7:36
Weeks 4 and 7 were 4 miles @ 7:40 & 7:35
Weeks 8 and 10 were 5 miles @ 7:40 & 7:35
Weeks 2, 5 and 9 were speedwork -- 800 meter repeats on a local high school track at about 45 seconds per mile faster than my goal 10K pace, about 1 mile warm-up and 1 mile cool-down, and 400 meter easy jogs between repeats:
Week 2 (3x800 meters @ 3:24 min)
Week 5 (4x800 meters @ 3:22 min)
Week 9 (5x800 meters @ 3:20 min)
Weeks 6 and 11 were easy weeks so no tempo runs or speedwork runs.
I normally end up running the tempo runs a bit faster than the suggested goal. They are hard but satisfying. The speedwork repeats were usually right on target. The repeats are real killers and I hate doing them, but they do seem to help.
Run well, y'all,