Tag Archives: speed workouts

Tempo Running is NOT Speed Training!

I’m sure I’m going to ruffle some feathers with this series but here goes nothing:

Have you ever seen this workout or any of these workouts and seen it called ‘speed training’:


5-6x200m @goal pace. Rest: 45 seconds

4x400m @2-3 seconds faster than race pace. Rest: 2-3 minutes

4x400m @goal pace. Rest: 15-20 seconds

4-5x800m @5 seconds faster than race pace. Rest: 6 minutes


If you have seen these workouts then you know exactly how tough they are and how taxing they can be on the body and mind if you don’t make the goal pace times. But I have also seen these workouts labeled as ‘speed training’! Sorry to burst anyone’s bubble here, but that is NOT speed training! Just because you run really really super duper fast and faster than normal doesn’t mean that it has anything to do with speed.


Speed is defined as the ability to make body parts move through a given range of motion in the least amount of time. Speed is part of the ATP system which is called “free” energy and that free energy only last 4-7 seconds (maybe 8 if you’re lucky) and it includes a high intense effort for those 4-7 seconds that is not hindered by fatigue and bad technique. Speed is also part of the Anaerobic Alactic Energy System; meaning without oxygen for fuel for the muscles and without lactate. So the Anaerobic Alactic Energy System doesn’t use oxygen to fuel muscular activities and does it without the buildup of lactate but instead uses the free energy, ATP+CP, adenosine triphosphate+creatine phosphate, and is restored just by resting for long periods of time. Simple enough? Of course it’s not, it’s science! Still with me so far? Of course you’re not, it’s science!


Okay, now, go back and look at those workouts and I want you to tell me which of those workouts will last between 4-7 seconds at high intense (all out) effort with full recovery meaning recoveries of 8 minutes at least? Oh don’t worry, I’ll wait…… (cue the Jeopardy music)


Let me guess…the answer is…E! None of the above right! You got it! Now even though those workouts aren’t considered speed training they are considered something right? Of course they are. When you see a set pace for a number of reps for a length of distance then start to think about Tempo. Tempo is part of the Aerobic Energy System; meaning oxygen fuels the muscles and can do so for a very long time so long as the runs are at a low intensity. The workouts above are a different category such as race modeling and even touching on Special Endurance 1 or 2 but the rest times don’t line up with what’s needed to achieve quality runs so those workouts look like they just make athletes vomit honestly and they look like they do a great job of doing that!!!


Tempo running is a great way to build a solid foundation on which all specific intense work can be built. Tempo is broken up into 3 categories: Continuous Tempo (general endurance), Extensive Tempo and Intensive Tempo. Continuous is just that; continuous with a steady state of running at a low intensity for a long period of time such as 25-40 minutes of steady running or 30 minutes of fartlek work (run, jog combo’s).


Extensive Tempo is between 60-80% intensity and is usually used to help the muscles recover and help assist the muscles in the removal of lactic acid. These runs are done at the beginning of the training periods during the training week with high volumes of runs, over 100-200-300 even 400 meters in length with short recovery at a moderate pace.


Intensive Tempo is borderline Speed Endurance in that the intensity is 85% and up. The quality of the run is the focus of this tempo and the reps are kept low, usually 6-12 reps, and the volume isn’t very high, anywhere from 600-800m total.


Later I will give more examples of each Tempo so that you can see which is which and where to use each Tempo and what it does for you.


Continue in knowledge my friends!






How to Get Faster…The Whole Plan!





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How to Get Faster…The Whole Plan!


Speed is a must have commodity in today’s world. Internet providers compete with the fastest speeds, restaurants compete with who can deliver the best quality of food the fastest while still offering great customer service and hospitals now have billboards that show how fast a patient can be seen by an emergency room doctor! It’s no longer acceptable just to be good at what you do, you have to be fast while maintaining your quality whether it’s service or sports training.


In the industry that I represent, speed is not only a must have commodity, speed kills! As long as you are fast you can be trained in quality and how to become even faster. Speed is a skill and that’s represented everywhere even in the internet business. The speeds get faster with the internet connections because the engineers continue to design them that way, to become faster, to handle loads of information and downloads while maintaining the speed that it’s designed and advertised to maintain. In the sports industry it’s the same concept. Speed is definitely a skill that is taught and it is taught often and with each athlete we want them to be as fast as their genetics, training, skill level and technique will allow them to be.


What I’ve realized on the internet is that you will find PLENTY of articles and blog post (including mine!) about how to get faster and within those posts and articles you will find workouts, but what many don’t realize is that most of those so-called ‘workouts’ aren’t really up to date information or they really are just drills which rarely apply to getting people to run faster! Don’t get me wrong, the drills have their place in teaching the skill, but many coaches, such as myself, don’t consider them in actually getting the athlete faster.


So how do we get faster? Simple answer: by running fast! However, we all know the process is not as simple as it sounds and since it will take me pages on pages and articles on top of articles to explain how to go through this process of max speed, sub max speed, general strength training, special strength, tempo runs, how to set the tempo pace and endurance and how to incorporate all of these into making you faster!!!! That would take at least 65 articles and 100 blog post (I’m exaggerating of course but you get the point, then again, it might actually take that to explain everything!).


So how do we simplify this process? Well, what if I told you there already is a program out there that simplified the process and put everything together in a 23 week program that is ready to go and all you have to do is implement it, adjust it based on your needs and the needs of your athletes or just plug and play? You probably wouldn’t believe me would you? Don’t worry, I wouldn’t believe me either. Well, I’m here to tell you that such a program DOES exist! It’s called ‘5 Rings, 2 Program: A Guide to Championship Performance and Success’. This Ebook explains and goes through the training that lead my athletes to win 5 Team State championships with 2 different programs in a 7 year span! It has everything that I described in it:


  • 23 weeks of workouts already designed and ready to implement
  • General strength circuits
  • Speed workouts and how to implement them
  • Speed endurance workouts
  • Tempo runs and what pace to go at in each part of training
  • Rest and recovery methods
  • How to use special strength to bridge the gap between speed and strength
  • How and when speed/power athletes use endurance to get faster
  • Direct access to me and how to reach me to answer any of your questions
  • Much more…!



This is an Ebook that’s delivered within minutes to your email and only you have access to it and you have it immediately! No boring drills, just plain workouts and how to implement them with explanations on each training phase and what should be done each week.


Now how much would something like this cost? A book with this kind of information can go for $49.95-$39.95, but that’s not how much this one cost. The typical Ebook usually cost $37 right? Not this one! Most discounted Ebooks will go for $20…but I’m practically giving this book away for $10!!!!


No, that is not a misprint or a coupon price…it’s real…just $10 and this Ebook with all this information on secrets to getting athletes faster, whether it’s track and field, baseball, football, basketball, soccer, etc, can be yours within 2-3 minutes of ordering.


Just go to this link and go to the Store!





Remember, it’s just $10 and it holds the secrets to getting faster, the how and the why!!!


Continue in knowledge my friends!