Tempo in my book is, say for a half or full marathon, 20 to 30 mins of the pace you can maintain for 1hr, so your half pace say for a mar and a bit faster for a half. I like to do them at the end of my midweek medium long run , so I run for an hour steady, then go fast for 20 mins then 10 mins easy. I have also done them as a specific session where I do a short 1.5k m warmup then 8 to 10km at pace then a short warm down. Ihave tried also to start doing a bit at the end of my long runs but I'm usually too lazy. For 10km speed I would focus more on shorter faster reps.
Guys , absolutely stoked with a 2.52, was cold wet and windy and rainy for 30km then the sun came out. Ran pretty even. Just under 1.26 for the first half. Both big toe nails are black and 1 blood blister. The last 4km I lost a bit of time. Was crying buckets when I crossed the finish line. You all deserve big congrats. It is a distance to be respected. I don't know if I can do another one...but I'll probably change my mind next week.
Must be the tapering getting to you Wardi. My marathon will kick off in our capital city Canberra 7am Sunday 13th. so, being we are 9hrs ahead makes that 10pm when you will all be tucked up and dreaming of your massive PB's. All going to plan I hope to be finished before 1am your time. Don't know when I will be able to hop online to check out all your results and war stories , probably not till I'm back home Monday afternoon. Dieting is not allowed this week.
You guys are all travelling so well...I wish you all the best. From my own little London experience of 2005, I started in Pen 2, and was a little bit of a shuffle for a couple of hundred metres before I could run properly. I think the mistake i made was panicking a bit and jumping up and down off footpaths trying to get around people rather than just take a straight line and take it easy , a lot of nervous energy on my part. My only "plan" is to run as evenly as possible.