The news desk
This Tempo Run Is a No-Frills Powerhouse
A 30-minute continuous tempo at marathon effort is a time-efficient core workout for half marathoners and marathoners, performed once every 2 weeks. Half marathoners can add 5 to 10 minutes per session, not exceeding 45 minutes; marathoners should not exceed 60 minutes. If feeling strong, increase pace by about 10 seconds per mile in the final 5 to 8 minutes while staying controlled.
This site provides a summary. Read the source original for the full article.