Just an idea, could one replace a normal tempo session with say an easy Med Ball throw and run done in between throws using the same parameters as the big circuit or e.g 2x10x100m easy throws + run. This concept was used in the GPP Essentials DVD as a further means to work the whole body, hence my question as to whether this could be used as a means of tempo.
I’ve used this concept, and versions of this, with many of my athletes as a ‘tempo’ training session.
Remember, the importance of ‘tempo’, specifically in a CFTS influenced training system, is the physiological effects.
The actual means by which these effects are realized may vary.
Using Medicine Balls and tempos is mentioned in the GPP video.
We have incorporated both into the same session the way you suggested, it makes a nice change from doing them separately and they achieve the same effect.