How effective is tempo as recovery

Expert Discussion Recovery and Regeneration
1

How would you rate the effectiveness of tempo as a recovery aid?
Say you had two runners (100 meter)

Runner 1
1 Speed/plyos/weights
2 REST (but does some cycling, stretching)
3 accels/plyos/weights
4 REST (but does some cycling, stretching)
5 Speed endurance
6 Core/anc weights
7 REST

Or

Runner 2
1 Speed/plyos/weights
2 Ext tempo 1500 meters
3 accels/plyos/weights
4 Ext tempo 1500 meters
5 Speed endurance
6 Core/anc weights
7 REST

How big a factor is that 3000 meters of tempo a week in terms of recovery for the athlete? Would performing this tempo on the track be detrimental versus grass.

Thanks!
Chris

2

now what if they were 100/200 with the occasional 400 runners would the effectiveness of the tempo change?

3

Tempo is very effective as a recovery aid. However, for a 100 runner it isn’t essential to use tempo as a means to recovery on a consistent basis.

4

Tempo is low intensity training…many means but athletes and coaches should experiment with optimal doses and placements.

5

Pavel T. with kettlebell training talks about greasing the groove with using half the workload of intensive days for active recovery for the muscles and CNS, and i would guess tempo would work this way, i know how it works for muslces but how does this work for the CNS and why?