Long tempo work

[vedette]

@tamfb

On the subject of longer tempo runs, below are simple tempo workouts from a NCAA school in the U.S.

Anaerobic Capacity
Intensive tempo
Volume Cut @ 70%

Pace Group 1 2 3
300m @ :49 :51.5 :58
300m @ :49 :51.5 :58
200m @ :30 :31.5 :33
200m @ :30 :31.5 :33
100m @ :14.5 :15 :15.5
100m @ :14.5 :15 :15.5

Recovery: 50-80m walk
Training Pace

Match up your projected time for the events listed below to determine the
training pace for your track endurance workout.

Group 1 (100m: 10.8-11.0, 200m: 22.0-22.3, 400m: 49.4-50.2)
Group 2 (100m: 11.3-11.4, 200m: 23.0-23.3, 400m: 51.0-52.8)
Group 3 (100m: 11.5-11.9, 200m: 23.6-24.3, 400m: 53.4-55.3)

Aerobic Capacity
Extensive Tempo
Volume Cut @ 70%

Pace Group 1 2 3
350m @ :59.5 :62.5 :65
350m @ :59.5 :62.5 :65
250m @ :39 :40.5 :42.5
250m @ :39 :40.5 :42.5
150m @ :22 :23 :24
150m @ :22 :23 :24

Recovery: 50-80m walk

The :58 for group 3 for 300 doesn’t seem to correspond. Is that a misprint?

Also, what does “volume cut 70%” mean?