Alot of people are still unable to grasp the concept of flexibility in training in general and tempo in particular. I will try once more and then I’ll move on because it’s probably useless to discuss it further.
I can assure you heroes out there that my group virtually NEVER went at 14sec pace in tempo and, conversely, I can guarantee that no one on this thread ever approached the speed work times my group achieved- which required the slower tempo in the first place.
1:Tempo is a means and not a goal.
2: 75% is an upper limit and not a rule and anyone who limits their training towards remaining on this pace will limit their progress where it counts- speed work.
3: Tempo workload is determined by both pace and recoveries. If you complete a big circuit in 21 min overall, the pace will not be as fast as if you took 24 min or more. The faster the previous speed session, the more appropriate very short recoveries at a lower pace will be.
4: To optimise tempo sessions- or anything else- you need to be there to direct it.