Tempo runs during interval period of training

Anything faster than medium pace, but slower than interval training pace could be considered a tempo run. So yes, it makes sense to add them to your training. They don't have to be at any particular pace or for any particular length of time.

Thanks cabana

I'm a huge fan of tempo runs. I have found a few ways to fit them in when they are not of primary emphasis. As cabana said, they don't need to be at a specific pace... anything harder than your easy runs will probably induce a good stimulus. That being said, roughly 15k-1/2 marathon pace is a good barometer. With my athletes, this is how we get in extra tempo work:

1) Before a speed workout. A three mile run at a faster effort will not tarnish a speed workout for anyone who is fit. One of our classics is 3 mile tempo followed by 12x200 between 800 and mile pace.

2) The day before an interval session. When the speed is longer and more voluminous, the mileage can get high if you do a warm up and a three mile tempo. For these workouts we'll do 2-5 mile tempo the day before the workout. If you're really running at 15k- half marathon pace, a few miles at this effort the day before a workout won't tax you at all.

3) Less than all out races. If you're doing two workouts per week, and then a race, you can take a touch off the unimportant races. Many coaches have their runners really tank these efforts. I find that even adding as little as 5-10 seconds per mile turns a race into a controlled effort.

Every two weeks do two interval sessions and two tempo runs.

Week 1: longer intervals + longer tempo (45-60 minutes at marathon pace)

Week 2: shorter intervals + shorter tempo (30-45 minutes at about 30k pace)

Some good suggestions have already been made.I often prescribe tempo running prior to intervals or speedwork or hill work. I think tempo serves a purposes of prepping runners for better workouts.

I also prescribe tempo running during long runs, sometimes. For example, Jim might run 20-25 minutes at marathon pace during a long run, followed by some short pickups of 15-20 seconds for easy speed training.

Yeah I like doing what Tinman said - hammer a bit for the last 30 min. of a long run. This should feel relaxed and leave you feeling exhilarated, not tired.

I'm a fan of using a 10 day cycle instead of one-week cycles. I'm out of school, if you're in school it's tough to make it work. I set my cycles up like this...

Easy-Hard-Easy-Hard-Easy-Easy-Hard-Easy-Long-Off

With those three hard days being something like...

Late base and tempo phase, all three are tempo runs.

Interval phase is two interval sessions and one tempo run.

Peaking phase is two repetition workouts and one interval run.

I define tempo work roughly as pace between one hour race pace, and the pace which you are running as fast as possible without accumulating lactic acid.

I define interval work roughly as work done between 10k, 5k, or 3k race pace.

I define repetition work roughly as work done at mile or 800 race pace.

Periodization which requires an "interval period of training" is long dead. You can not ignore any system at any point during the year, just the frequency and focus changes somewhat.

So yes you should include tempos and intervals in your program all year. Also don't think in terms of 1 week as a mesocycle, think in terms of 3-5 weeks as a mesocycle.