Today's training run was a 55 minute tempo run. A tempo run as defined by the Hal Higdon training plan is as follows:
A Tempo Run of 40 to 60 minutes would begin with 10-20 minutes easy running, build to 20-30 minutes near the middle, then 5-10 minutes easy toward the end. The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout. Hold that peak only for a minute or two.
This is a bit different from the way I have run Tempo runs in the past. Other training plans say a tempo run would start the same as defined above but after the warm-up the Tempo run would call you to increase your speed to a specified pace range. Example would be to run the tempo miles at 30 seconds per mile slower than your 5K time.
For the run today I ran a 15 minute warm up followed by the followed by the following mile times: 7:34; 7:17; 7:11; 7:09 and I peaked at 6:57.. this was then followed up by a 10 min cool down.
The tempo miles felt good and relaxed... I like feeling that you get after a good quality training run.. ;-)