Hello all I am a high school runner who hasn't really had the opportunity to do tempo runs much in the past. Only very few with relatively little thought going into them. I have ran 10:05 for 3200 and 4:28 for 1600. I have cross country times but no flat land course times so i doubt they would be of use. I was running 60 mpw during the summer and most of xc. So basically i am looking for help on introducing myself to tempo runs. What do I start off doing pace and length wise? How should I progress during the season? How often should I do these during the base and during the season? Thanks