Pages 17-18 say in order to find your best capability, you should run a 15 minute out and back and have it at a steady pace. If you get back in 20, you started to fast, if you get back in under 15, you went out too slow. Is this to beasically say you should doa tempo for 30 minutes? I do not follow. Anyone who actually has the book and understands it, I would appreciate your help. Thanx...