Tag Archives: tempo training

Tempo Running…Intensive Tempo

Tempo Running is NOT Speed Training Part 4


In Part 3 of Tempo Running, we discussed the purpose of Extensive Tempo. Extensive Tempo is when runs are between 60-80% and these runs aid in the process of recovery. At times, even in the trained athlete, the formation of lactic acid can occur depending on the intensity of the runs. Extensive Tempo is usually what’s done during the General Prep phase (the first 8-10 weeks of training) to help lay the foundation for more intense tempo runs and higher intensity work.


Today we are talking about Intensive Tempo. Intensive Tempo usually follows Extensive Tempo work in that the ground work was laid with Extensive earlier in the training cycle. Now we can get down to some much more intense runs because if you have followed the progressions properly then your athletes should be ready to handle the demands that Intensive Tempo can bring.


Intensive Tempo is a fine line between Speed Endurance and Special Endurance in that the speed (intensity), recovery, volume and distance run are major factors in determining which category the runs can go in (Tricky little system right?), but one thing is certain and that is that the Intensive tempo is shared between the anaerobic and aerobic system.


Because Intensive Tempo runs are done between 80-90%+, there will be high levels of lactate that will form during the runs. Unlike Extensive Tempo, Intensive focuses on the quality and control of the run which means that the volume is pretty low when dealing with Intensive runs versus Extensive runs and not to mention that lactic acid will form and hinder muscle activity eventually because of the speed and distance of the runs.


Now depending on the kind of system that you run, Intensive runs are still done the day after speed work and they can even be done during the General Prep phase at the end of the week to help set the foundation for true Special Endurance and Speed Endurance runs later on in the Early season training. They key is getting creative with the workouts and how they are ordered. Long as you are following the proper progression model of building the base first (Extensive) and moving up to the more intense runs (speed endurance, special endurance, lactate threshold runs) is what’s really important.


Now it’s important to remember NOT to start Tempo work off with Intensive runs being that you want a team of athletes around long enough to compete for you during the competition season. I would hate for your athletes to abandon you because you want to show them how tough you are!!!!! Trust me…knowledge is better than toughness!


Since Intensive Tempo is done during the Early season after the General Prep phase here is a sample week of how I would set it up:


Mon: Speed/Acceleration/Plyo’s

Tue: Tempo (Intensive)/Circuit drills

Wed: General Strength/Grass strides

Thur: Speed/Speed Endurance/Event Specific

Fri: Special Endurance/Tempo (Intensive – depending on where you are in the training plan)

Sat: Rest

Sun: Rest


Now that we have the format, let’s look at some Intensive Tempo workouts:


The most famous Extensive tempo workout is 8-10x200m right? Well, you can carry that workout on into the Early season, but be creative and breakup the runs into sets, give the athletes more rest (since they are, afterall, running a lot faster…right!!!?) so they can run faster!


-2x3x200m. Speed: B-27-28 sec, G-31-32 sec. Rest: 4-5’ b/w reps, 8-10’ b/w sets

-4x250m. Speed: B-26@200m, G-30@200m. Rest: 5-6’ b/w reps

-2x3x250m. Speed: B-26@200m, G-31@200m. Rest: 5-6’ b/w reps, 10’ b/w sets

-2x3x300m. Speed: B-42-44 sec, G-48-50 sec. Rest: 6’ b/w reps, 10-12’ b/w sets

-2x300m-400m-300m. Speed: determine times based on the level of athlete you have

-2x350m-250m combo’s. Rest: 5-6’ b/w reps, 10’ b/w sets

-3-4x300m-200m combo’s. Rest: 5’ b/w reps, 8-10’ b/w sets

-3x500m. Speed: 80%. Rest: 6-8’ b/w reps

-2-3x600m. Speed: 80%. Rest: 8’ b/w reps


As you can see, writing Intensive Tempo workouts aren’t hard. They are just extensions of Extensive tempo with faster runs, less volume, more recovery and faster times…that’s all! Yes, it really is that simple…actually a lot of things are really that simple!!!


Continue in knowledge my friends!







Tempo Training is NOT Speed Training Part 3

Tempo Running…Extensive Tempo


Tempo Running is NOT Speed Training Part 3


In Part 2 of Tempo Running, we discussed how Continuous Tempo running consists of steady-state running from anywhere between 20-50 minutes. Another way to do steady-state running for a length of time and to change the stimulus is through Fartlek runs where the pace changes from past to slow, run to jog, run to walk for a length of time. These runs are done between 40-60% of aerobic capacity and don’t involve a lot of lactate formation in the blood stream although all energy systems are always at work.


In the last post I also advised against allowing sprinters to do this type of Tempo work although I left the door open for 300/400 hurdlers and long sprinters (400m sprinters) as the Aerobic System is definitely part of their race and should be part of their training regimen as well. I advised that if long sprinters and hurdlers are allowed to do Continuous Tempo runs then they should be done once a week to help aid in recovery, mostly on recovery days to help the body to prepare for the remainder of the training week or adjust and get ready for the next training week.


In this post Extensive Tempo is the name of the game and this is the type of Tempo runs that nearly all runners do to build a solid foundation on which all other tempo runs will be based. Now, each type of tempo run has the capacity to build upon the other. The problem with Continuous Tempo runs for sprinters is the length of the run and the intensity. Too many tempo runs at 40% seems to disrupt the adaptation to speed in sprinters, plus when dealing with events that has very little aerobic components, then doing long steady-state runs seems to not apply to the event. Specificity is always key!


With Extensive Tempo, the runs are between 60-80%, although I can assure that many don’t go below 70-75%! At first, even in trained athletes, lactic formation will occur and that’s because of the intensity of the run coupled with the volume. The volume of Extensive tempo runs can range from 1000m to over 3000m. With this high of volume, as you can imagine, the intensity must be kept low and manageable for the athlete to be able to finish the workout. Now, they won’t always finish in a ‘comfortable’ manner but they should nonetheless finish! This is relaxed and smooth repetitious running at 60-80% to help in recovery. So making the athletes vomit isn’t helping you or them at all…TRUST ME!


Extensive Tempo runs are usually done in the preseason/early season phases of training because of the large quantity of volume of runs and the slower tempos. These runs are another great way to build an aerobic base without going for long steady-state runs and extensive tempo runs keep the athletes more active at a pace that’s more measurable and more closely related to their event areas and demands.


So here’s how examples of Extensive Tempo would look through the General Prep phase:


Monday: Acceleration/Speed Training/Plyo’s

Tuesday: Strength/Endurance Training (Extensive Tempo)

Wednesday: Active Recovery

Thursday: Acceleration/Speed/Plyo’s

Friday: Special Endurance (Maybe another Tempo day depending on the system of training)

Saturday – Sunday: Off


Now here are some examples of Extensive Tempo workouts:


-10x100m. Speed: B-16 sec, G-18 sec. Rest: 30 sec

-2x10x100m. Speed: B-15-16 sec, G-17-18 sec. Rest 30 sec b/w reps; 5 min b/w sets

-6x200m. Speed: B-30-32 sec, G-34-36 sec. Rest: 2 min

-8x200m. Speed: B-30-32 sec, G-34-36 sec. Rest: 2 min

-4-5x250m. Speed: B-30@200m, G-32@200m. Rest: 3-4 min

-3-4xBroken 400m. (300m/100m – 200m/200m – 200m/200m – 300m/100m). Rest: 6-8 min b/w sets

-3xBroken 500m. (300m/200m – 400m/100m – 250m/250m – or any combination you can think of, be creative). Rest: 8-10 min b/w sets


Now, if you notice, these sets, reps, rest times and intensity start from a very simplistic base and continue to get more creative and intense. Don’t just pull workouts out of a hat! Start with something simple and work your way towards more complex, yet still simple, workouts as the athlete continues to improve their fitness levels.


Continue in knowledge my friends!