yep: extensive tempo is up to 65-75% of the best time achievable over that distance under the same circumstances as you are running the tempo (ie surface, shoes etc). So if you could run 100m in the tempo setting (surface/shoes etc) in 11.0 (max), the tempo times should be 14.7 or slower (depending on athletes fitness etc). A slower pace may be required until the fitness is in place to support the consistency of the runs.
no, i think is good 3 times a week.
but you stated 3-4 a week, so i asked if it’s possible to do 1 day high + tempo. So if I lose 1day of tempo, for example this week i can’t do 1 tempo, i can do tempo in high day(or in the afternoon of this day?)?