Keep in mind that my tempo day of 10x300m is a workout that I have in my background season and the real reason why I love to run this after my main speed day of the week is becase when my faster guys work speed as well the day before then they train with the 800m guys doing this workout initial in the same time. It is the one workout of the week that I have all my guys (sprinters and MD) going together and it's a refresher to them as they have a higher morale it seems to taclkle this day. It breaks it up and they pair up in groups that they do not usually work in. This day (3000m) is long tempo for my sprint type and short tempo for my MD guys. Long tempo is anywhere from 4800 to 5400 and could be a 100-200 type combo or if form is right and 'gliding' can be handled well we use 300 for some of the effeorts. We don't care about anything but back end work here and even the speed days are because we never neglect speed during the year. Not to prove anything or crush them too much.