It seems like nobody does continuous tempo runs anymore. Everything is broken-up into repeats of 1k to 2 miles. College, high school, even the pros are doing this now, probably influenced by Jakob. I always felt that tempos were a huge part of my improvement from high school to college. Starting with 4, working to 6 and then eventually 8 mile tempos. We always did these at a very comfortable pace, like 5k + 1 minute (which seems slow but we did these in trainers on dirt over hills and it wasn’t meant to be a difficult workout).