Those M/W runs all depend on the speed. Slow enough can serve as tempo, too fast and you end up in trouble.
I visited an NFL team with a similar set up, although their speed work was more like cone drills, and their “tempo” run speeds increased each week leading up to a 4-day balls out session, 2 weeks before training camp, where they would participate in 60 practice sessions in a few weeks time. :mad: