From Stacey:
Tempo Runs
Tempo runs are meant to help increase overall speed endurance, essentially maintaining speed over longer periods of time. Your pace should be hard but doable, about 65-75% of your current sprint pace. If you feel like you need to slow down, you may be running too fast, conversely, if your legs are not feeling heavy at all, you are running too slow.
Your goal is to find a good pace and be able to increase your speed through the various sprint workouts. Make sure you are running on an even surface. Each type of Run is listed below and is measured in meters(the straight away of a track) , (i.e., Small Tempo Run 1, Small Tempo Run 2 etc.). You will be asked to do a combination of these small tempo runs in order to increase your fitness level. Make sure you get enough rest in between sets for adequate recovery.