I am having a problem grasping what exactly is intensive tempo then. There are a lot of programs that have significant volumes of “controlled speed work” throughout the year and I have always considered it intensive tempo. There is an issue with vernacular here since intensive tempo can be everything from the example workouts (6x180 with 6 minutes rest @ about 90%) to 6x200 @ 90% with 2-3 minutes. The latter example is much less controlled because of the fatigue generated and likely breakdown in form, but not much is different than a bit extended rest periods and the first is certainly nothing close to >95%. The same would go for the 2x(300, 180, 150). Even if you want to say it is going from a volume perspective, it is the day after a “controlled speed session” and still below the 95% guidelines we’ve seen–pretty much around 85-90%, albeit with good rests.
I have seen terrible things from intensive tempo, but also good things. It is all about how it is implemented. I think there has to be some clarification I guess because it seems like there are a LOT of successful programs–the programs of the 3 fastest men in the world right now-- (and Charlie’s too apparently?) that has significant work below 95% of one’s best, but above 80 to 85% as well. I guess the key here would be to do the work with significant recoveries versus short recoveries and count it as a high intensity day versus a recovery or easy day. Thoughts?
I guess my feeling would be to use work above 80% as part of a speed day, whatever you want to call it. Another issue is- intensive tempo or split-run? Is 3 x (3 x 200 with 2min break) with 7 min between intensive tempo or 3 fast split-run 600s??