i'm lyndsey

So I just completed my first official tempo run as per my training plan. Total distance of 3 miles in 30 minutes.

10 min warm up
15 min tempo
5min cool down 

I’ve done runs before that I’d consider tempo runs but weren’t actually part of a training plan so I wasn’t too worried about them.

Anyways, I’m looking for advice on how you know if you’re going hard enough or going too hard or what have you. How much of a warm up do you do, how much of a cool down, how long is the tempo part? etc.

How do you do your tempo runs?