Medium tempo — faster than the recovery run, but you should finish feeling worked, not emptied. Tomorrow may be a match day. The timer walks the whole session: easy jog and two build-up runs to warm up, the tempo run, a cool-down back to a walk, left-foot work, then the heel-and-knee strength moves.
Strength form notes are on the prevention page. For the left-foot work: wall passes, rolls, touches — quality over speed.
progression. finish the first few sessions feeling you could have done more. lengthen the tempo block before you lift the pace. if a match is the next day, cut it short — fresh legs win more than a hard midweek run.
background: how much training is too much?