Well so far we've done 3 tempos over the Summer the first one being in very early July, the second one being a week after, and the third one was yesterday. My results looked like this:
1st tempo: 21:13
2nd tempo: 20:47
3rd tempo: 20:23
Total: 50 seconds improvement in a little less than a month. Is that a good improvement?
All of these were done in trainers of course. One thing that I think is important though is that last season (I am going to be a sophomore now) we did a tempo a week before League Finals and I ran that one in 20:30 and I ended up running the race in 19:39. Of course this tempo I was 7 seconds faster than I ever was in a tempo last season so do you think I could race that exact same course that we did for LF last year faster right now?
I am stoked with these results though considering that it was my fastest tempo ever.