Faster speed or intensive tempo

Expert Discussion Advanced Sprint Training
1

Sorry if Im making too many threads but Ive been wanting to ask this since Charlie said to have a 75% speed tempo during tempo runs and not faster. I know for recovery purposes and all if done the next day after speed work, but what about during indoor or off season, doing 80-90% speed tempo? why should it not be done?

Before Charlie told me yesterday, my tempos were ladders 100m, 150m, 200m, 200m, 150m, 100m. Next session I do tempo I get rid of the 200s, and do 300s instead. Also do special endurance runs at 400m at near race pace, only 2x400m with 10 minutes rest, but only during off season and indoor season.

Now my tempo ladders are done usually at 80-90% speed, fastest speeds over the 2 100m runs, and gradual build up to same speed when I do a 150m+, so I just push the last 50m a lot more but never near full speed or max effort as I know that is counter productive.

So any reason why I shouldnt do intensive tempo if not using the tempo as means of recovery training?

2

i perfer to do the bulk of int tempo runs in gpp and early spp then find a way to maintain after, an example:

mon: speed
tue: ext tempo
wed: circuits
thur: speed
fri: ext tempo
sat int tempo

3

So if you arn’t recovering and you arn’t specifically training for your event what are you doing training for the 800m?

4

have you ever done an ext. tempo work at 75% on the higher volume side and not a lot of rest? It isn’t particularly easy. Try to do the Big Circuit at 75% and if that’s easy, then consider adding more.

The reasons not to do intensive tempo are found all over the board. Search under Charlie’s posts for “intensive tempo” for some.