In good weather I can come pretty close to my indoor intensity with an outdoor run on the track. If I've got a partner shouting out times I can do even better--the constant feedback is pretty key. But even tempo runs can be pretty valuable, provided they are done hard enough!

I've had a lot of success planning both running interval and tempo efforts using pacing based on Vdot scores. If you don't know what a Vdot score is, or more importantly, don't know what yours is, then head on over here to get it calculated: http://www.runbayou.com/jackd.htm.

Alright, got that sorted? Awesome. Lets get to the workouts.

• R1: Track intervals. Your choice--either 4 x 400 or 8 x 200 (hint the latter is probably harder). Aim to do each interval under your Vdot 'R' pace (your repetition pace) that corresponds to the distance you're running. One minute rest between each to start with. If you nail em all, decrease the rest interval next time by 15 seconds. If you get that rest interval down to 30 seconds then it may be time to recheck your Vdot with R3... [10-20 minutes]
• R2: Hill interval. Any hill will do, as long as you can get up it in under 2 minutes. Charge up as hard as you can the first time but make sure it's a real gut buster! Check the time (make sure you've got a watch!), round up and add 15%, rounding off again as necessary. This is your work interval target time. Turn right around and head back down--you start your next work interval when the time hits 2.5 times your target time. For example, if your first ascent takes 1:32 seconds, you can round to 1:40 and add the 15% for a work interval target time of 1:55. You'll start the intervals at 3:50, 7:40, etc. Shoot for four intervals if your time to the top is closer to 2 minutes, or 6-8 if it is a bit shorter. [10-20 minutes]
• R3: 2 mile time trail. Leave nothing behind. This is a great and painful way to determine your Vdot, but remember, to make it a true Vdot you really need to run as if something is chasing you. [10-20 minutes]
• R4: Tempo Run. No, this is not the same as Temple Run, although if imagining that big weird ape like creature bearing down on you helps you go faster, then by all means. Just get outside and run somewhere from 30-60 minutes. Shoot to hold your Vdot mile threshold pace for a 40 minute run. Knock 1 second off of the target pace for every 2 minutes less than 40 you go and add 1 for every 2 minutes more than 40 you run. This means if your Vdot is 50 and you're running for 40 minutes, you'd aim to average a 6:51 pace for the duration. If you're running an hour, you'd aim for 7:01. [>30 minutes]

Notes:

1. Paces are highly variable, so use the above suggestions as just that, suggestions. As I mentioned, I've had great success using Vdot pacing. Conditions will at times demand altering paces however--if the conditions are bad use a slightly lower Vdot. Keep in mind however that it can be a slippery slope when letting this subjective assessment of 'conditions' dictate a less ambitions session!
2. Because hill lengths, etc will vary, the 'round up and add 15%' formula is meant more as an approximate guide than a hard and fast rule. In my experience it produces a target time that allows for several successful intervals beyond the first one (if you're working hard) and a rest interval long enough to get back to the bottom of the hill and catch your breath only long enough to swear you'd take out your own eyes for another 10 seconds.