Sorry if this has been discussed a lot before, but searching the forum didn't show anything about my specific query.
I've got myself a bit puzzled and confused about what speed I should be doing my tempo runs at. Generally, most things I read say it should be around the pace I can manage for an hour, and that they should mostly be about 20 minute efforts. Some people/websites suggest extending the duration, others say not to go any longer.
My issue with that is that 20 minutes at my 1 hour pace seems fairly easy. I thought tempo runs were meant to be moderately hard, or am I missing something.
I've tried the Mcmillan calculator too, with one of my current targets of a sub 1:30 half marathon. If I put in my current half pb (1:36:42), it says my tempo pace should be 6:58-7:15. If I put in my 5k pb (19:57) it says 6:40-6:57. Not a huge difference I admit, but the difference gets bigger if I use different race distance pbs.
I suppose its two questions really - how long and how fast should they be?
Or am I being too fussy and pedantic and just run somewhere between 6:40 and 7:15 and I'll be fine? Is perceived exertion a better way of judging? I don't tend to use hr for training zones, but I know others do
Thanks for any comments or thoughts