Tempo runs are okay, I guess. I've been doing some interval repeats myself, but I'm still trying to figure out what works best for me. My current PR is 28:45, but I'm hoping to get under 28 minutes by the summer.
I've tried interval training too, and yeah, it's brutal. I've found that breaking it down into smaller, manageable chunks helps. Like, instead of 400m sprints, try 200m with walking breaks in between. It's not ideal, but it's better than nothing.
I'm no expert, but I've tapered for a few races and it's always a mental struggle. For me, it's about gradual reduction in mileage and intensity. I try to cut back by 20-30% each week, and focus on active recovery like yoga or easy walks. As for boredom, I just remind myself that it's temporary and that I'll be back to regular training soon. Try to focus on rest and nutrition, and don't be too hard on yourself.
Honestly, I'm a beginner and I've heard mixed things about HR training. I've tried it for a bit and didn't see much of a difference either. Maybe it's just not for everyone? I've heard it's more useful for elite athletes, not us regular folks.