A tempo run according to Runner’s World Magazine is ‘comfortably hard’. I think you could some up my entire Comrades training in these two smallish words. I knew I was knackered when I woke up at 5am so I went to the gym, the theory being that I’d set the speed and not have to think about it. The danger of going outside meant I might slack off. I set the machine at a ‘challenging, but manageable’ speed of 12kmph and mindlessly bimbled along, I did whack it up a bit in the last two km and ended at 13.5kmph.
Route: Treadmill in the gym