This was my first tempo run. I felt it went OK. I did have to take more breaks than I would have liked, but finished just the same. This is how I ran it.
30 Minute Tempo run on the treadmill with a 1% incline
5 Min = 6.5 = 9:00
10 Min = 7.0 = 8:32 (I did take a 30 sec. break after 3 minutes but finished the next 7)
2 Min = 7.5 = 7:59 This did not feel good - struggled to keep form
8 Min = 7.0 = 8:32 During this 8 minutes I had to take a couple breathers
2 Min = 6.5 2% = 8:45 - needed a little break
2 Min = 7.0 = 8:32
1 Min = 7.5 = 7:59 Felt OK, It was just for 1 minute. I wanted to finish strong. | 