Lately, all I've been doing is the same mileage at a "hard" pace for me...which is about 8 min/mile. Now, from reading and research, I think that would be categorized as a tempo run..? My question here is: how often should I incorporate tempo runs? Because from what I've been reading, my "regular runs" should be at a much easier pace, not only for weight loss/health benefits but for training as well. And, if I do incorporate tempo runs, about how many miles? Should the mileage be a challenge, or a distance that I know I can hit?

Also, any good interval workout tips? I don't really have access to a track, at least not dependable, so I'd be running them on asphalt. Also, how often should I do them per week?

I know my long runs should be at an easy-easier pace, but my regular runs...should they be slightly easier/harder? And about how long of a distance? A challenge or about in the middle?(Who would've thought that running would take so much thinking?)

I'm really sorry for all the new discussions with questions and whatnot...I just have noticed that this forum is very supportive, and no one in my family really works out, and those that do aren't as enthralled with the idea of half-marathons. :) So, yeah, I figure the best place to have my running questions answered is from those who run/race regularly. Thanks for your help!