From the None issue of Runner's World
Tempo Runs:
The tempo run does two key things for you: "It enables the runner to keep running at a faster pace," says Pierce. "And it also trains the runner to keep running beyond his or her comfort zone, which is what a runner must do in a race." The key here is a good relaxed warmup jog, then a gradual shift into your tempo pace, followed by a relaxed cooldown jog. Do tempo runs on a well-marked trail or stretch of road to avoid the monotony of the track.
Sample Tempo Run: Jog 10 minutes. Four mile tempo. Jog 10 minutes.
Tempo Pace: HMP minus 15 seconds.
For example, our 1:30 half-marathoner would perform his tempo run in 6:37.
Long Runs:
Without the strong, steady, endurance-boosting long run, speed workouts and tempo runs would gradually wear you down. Start at seven miles and work up to 12, which is short enough not to warrant extended recovery, but long enough to give you that all-important "mileage confidence" for race day.
Sample Long Run: 10 miles
Long Run Pace: HMP + 30 seconds per mile
For example, our 1:30 half-marathoner would run his long run at 7:22 per mile.
Other Days: Take one day a week off. "Two or three days a week, cross-train for 30 to 40 minutes, gradually upping the intensity of that swim or bike as you get fitter and your ability to recover from the runs improves," says Pierce.
