Question: Should I run faster than my tempo pace if I can?
Answer: I still want you to stick to your tempo pace even if it’s killing you. Next week I will do something to add to the challenge. For the tempo efforts (especially under the 12 minute range) you should almost feel as if you have to actively hold yourself back from going faster – your body will want to “go”. This is hard to do, but the payoff will be huge in the end. Think of yourself as a lion stalking its prey. A lion that pounces too soon will go hungry. The patient lion who punces at the right time will feast. Let your speed work(which will be faster) be the pouncing and your tempo be the stalking.