what kind of tempo run?

do a 30-40 minute tempo...obviously not as fast as your 20 min tempos...but keep it at a good pace.

If you just completed all that work today, you should take a recovery day tomorrow.One long easy run or two short easy runs. Let your body adapt to the stress you just put on it. You will come back stronger tomorrow. Make sure you pay attention to nutrition. Give your body the right fuel to make the adaptation. You don't put low grade gas in a priceless sports car. That's what you are priceless. Treat yourself that way.

The day after tomorrow you can hit the tempo again or complete 4-5 miles (5% of weekly milage) of 1200 - 1600 intervals. Complete the intervals right at or a hair above threshold with 2 - 3 min recovery.

The base period of your training should utilize hill training as well. Find a loop with 4 - 5 1 min climbs 6% - 7% grade. Strap your HR mon on and away you go. OR

8-12 x 1min (6%-7%grade) with a 10 sec surge as you crest the hill. Use a Heart Rate monitor to see if you are at or below your threshold. As you crest the hill you should be well over your threshold you should be primarily using your anaerobic energy system the last 8 seconds.

Long run for the week should be around 14 - 15 miles. 10% of the long run should be at Steady State effort.

If you have any more questions or need a little more structure.

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30 to 40mins tempo at half-marathon pace

Thanks for the advice. Sorry for being unclear, those were the tempos I did in the weeks prior. I am basically just looking to transition into the right type of tempo run for this period in my training. The 10% of steady state effort during the long run seems a bit much. It would be great if you could explain that. I guess I'm just used to hearing that you should take the long run easy.

Marathon runners often do that, running the last 10K of their long run at marathon pace. I wouldn't bother with this if I was training for other distances though (not enough time or energy in a week to fit this, and 3 quality sessions).

Well I'm only planning on doing two tempos a week, everyting else is just easy miles.

If you're planning on doing two tempo runs a week, you should vary the distance and intensity. You'll obviously want to go harder on the shorter run, and a little more moderate on the longer one. This will be a great way for you to transition into the longer distance this fall. If you can 'bridge the gap' between what you're accustomed to (last week's 20 minute tempo is a good place to start) and where you should be.

Personally, I think that you will want to work up to an 8M tempo for your longest, and be able to do a 10M by the end of the XC season (especially if you will be running 10k at NCAA regionals/nationals).

For now, a harder tempo of up to 30 minutes would be good (maybe up to 85-90%) and a more moderate tempo of 40 minutes would be ideal (with intensity of 80-85%). You will then find racing for 24-28 minutes over 8k reasonable, and be able to transition to an even longer race later in the fall (especially if you continue the length of your tempo over the fall to 8M-10M).

I'm also a proponent of adding a little intensity to a long run, but only after you are comfortable with the distance. If you are increasing your mileage and the length of your long run you will not want to add intensity at the same time. But, using myself as an example, my freshman year of college I became accustomed to a 15-18 mile run, and then by the summer before sophomore year, I was able to add in an uptempo 10k in the middle or toward the end of the long run.