I am going into my sophomore year of college running with PRs of 25:41 (8k xc) and 15:14 (track 5000). for a person of my "level" what is the appropriate pace for tempo runs of about 4 miles? I have been doing weekly 4 mile tempos for the last month or so at roughly 5:20 pace (starting at like 5:25 and ending at like 5:15) and I do them in my trainers. Basically, am I doing them right? Faster/slower/longer/in flats? Input always appreciated.