When you first start doing tempo runs it is a good idea to run

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Start off with 4 x 5 minutes of tempo runs with 2 3 minutes easy jogs in between. Over a number of weeks you can then build this up to 2 x 20 minutes of tempo running with 5 minutes jog in between, which is my standard weekly tempo running workout. When you first start doing tempo runs it is a good idea to run with a heart rate monitor so you can keep an eye on your speed.

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