tempo run

[phoenix1927]

INTENSIVE TEMPO
Intensive tempo consists of controlled runs of 80-90% (HR 160-180) intensity that allow athletes to run in a smooth, relaxed manner without undue stress. In theory, tempo training increases the athlete s ability to recruit fewer muscle fibers at the same speeds which would reduce energy cost and improve individual performance. Lack of oxygen and lactate buildup is associated with muscle fatigue.The onset of this condition is, in large part, determined by the overall efficiency of circulation developed with continuous and extensive tempo preparation.
This means that, we must gradually increase the body's ability to improve circulation and buffer lactic acid buildup by evolving workout intensity with continuous tempo, then extensive tempo, then intensive tempo. With track athletes especially, we would be ultimately preparing them for race simulations in the form of speed endurance and Special Endurance runs. Intensive tempo ultimately provides a base for the anaerobic energy system development that is to follow.
Because intensive tempo borders on speed and special endurance, lactate levels can become very high. Since all energy systems more or less turn on at the same time, intensive tempo is highly demanding of both the aerobic AND anaerobic systems. When using these types of runs, 6-12 reps can be done once a resting heart rate of about 120 is reached. Total volume with this type of training, depending on conditioning level, experience and time of year is generally in the range of 800-3000 meters of total volume. Rest can be between 30" and 5' between reps and 3-10' between sets.
Examples of an Intensive Tempo Workout:
1. 6 x 200m @ 85% with 3.5' recovery between reps
2. 6 x 400m @ 82% with 3.5' recovery between reps
3. 2 x 4 x 250m @ 86% with 4' rest between reps and 8' rest between sets
4. 4 x 600m @ 80% with 5-7' rest between reps

Progress the intensity of your tempo runs based on your conditioning goals. The ability of athletes to buffer lactate accumulation will determine their success as fatigue levels rise throughout the course of their game or competition. Also, make sure athletes are training in the heart rate range that best defines the workout. If you are running a high volume extensive tempo workout, but athletes heart rates are at 175+ as they begin each repetition, then you must know how to modify the workout.
With any type of training, you have to understand why you are running a specific type of workout and how it helps your athletes in their specific sport. You wouldn't have a 100 meter runner go for a 25 minute tempo run, but a miler would. An 800 meter runner would benefit from several 600 meter repeats at intensive tempo pace, but a 55 meter dash specialist has no use for such workouts.

http://www.athletesacceleration.com/

[phoenix1927]

Sample Tempo Running Workout:
(On the grass of a football field)
Run 100 yards (all 100 yards performed at 65%)
Walk along the goal line across the field
Run back 100 yards
Walk along the goal line across the field
Repeat 3 more times
Rest for 3 minutes. Active rest, keep moving and do not sit down.
Run 100 yards
Walk along the goal line across the field
Run back100 yards
Walk along the goal line across the field
Repeat 3 more times