Integration & Reward
If you elect to give these a shot, don’t jump in with both feet at first. If you’re in the habit of doing two hard workouts a week, consider replacing one of them every three weeks with a tempo trial at first. If you find that you’re getting good results, you can sprinkle them into your schedule at your leisure. The main thing to keep in mind is that these are not races; as it is, some people race their “tempo” runs, and while this isn’t always bad in and of itself, a failure to recognize the difference in physiological cost between a tempo run and a true time trial can have an impact on subsequent training sessions. By formally classifying these efforts, done in a progressive fashion, you both exert more control over your training and become a tougher, stronger runner.