Sample Tempo Running Workout:
(On the grass of a football field)
Run 100 yards (all 100 yards performed at 65%)
Walk along the goal line across the field
Run back 100 yards
Walk along the goal line across the field
Repeat 3 more times
Rest for 3 minutes. Active rest, keep moving and do not sit down.
Run 100 yards
Walk along the goal line across the field
Run back100 yards
Walk along the goal line across the field
Repeat 3 more times