Ok, this is going to be a "mixed bag" workout because runners of different levels tempo in different ways. We will usually jog over to the CNU track [masked] miles, route depending); check the comments section for details each week. For my very long tempos I will be running on the road since the track can get a touch boring for distances over 3 miles or so.
A tempo is a "speed" workout, but it is designed to train speed endurance rather than VO2Max (Intervals). For beginning runners tempo running would comprise of repeats of moderately hard effort running that last 4-10 minutes, followed by 2-4 minutes of easy running. 2-3 repeats is more than enough. More advanced runners that race some and run regularly will run from .75-2 miles at between half marathon and 10k pace, with 800m (1/2 mile) recovery jogs, and would do 2-4 repeats. Advanced runners have your own program, just join us!
I will post my particular workout in the comments section a few days out. If you need help or advice, contact me and I will help you if I can. Otherwise I will refer you to a coach!
Please RSVP if you plan to attend so we know to expect you!