The training center that I go got this 200m inside track where the turns are,how in hell I explain this well turned side ways so you are running in 45 degrees. Is there some downfalls on doing the tempo runs on this kind of track. The other option is 60m straight track.
If anyone knows what kind of track I mean I would really appreciate if you could comment the question.
thanks
Do you not have access to a grass field (that is safe for running)?
The winter is well on its way so no grass for next 8 months or so. I used grass throughout summer.
If you have access to an indoor pool, you could accomplish similar results as the tempo on the track. Charlie’s manuals can give you workout examples.
dlive
there is actually very little protocols out there for pool work outs as substitute for tempo.
– POOL WORKOUTS –
Forum members:- please share suggestions for pool-workouts which could substitute for tempo sessions in the Winter months. Include everything:
You can still follow a normal warm up in or out of the pool. On days my athletes are extremely sore or tight, we get in the pool to do many of our stretching, drills. You can do Lateral and Front Leg Swings, Straight Leg Bounds, Frankenstien Walks, Arm Swings, C-Skips, A-Skips, etc,etc. As far as the tempo workout, you can do sets of repititions to simulate what you do for tempo or do lengths.
Example: If on the track you perform 100m tempo intervals in 20 seconds, then you could run at that perceived effort for 20-24 seconds with a short rest period in between each interval.
If you like, you can still get out of the pool between a certain amount of intervals to do some core work.
should the running be done with floating belt, you know one of those belts that keeps you upright and keeps your upper torso over the water surface?
(Fin)Apunen,
Is your indoor track (200m) flat or banked (on the 50m turns)?
Banked are far better b/c they put far less stress on your feet and ankles but make sure that u run on lanes 3 or 4 (or above).
Pool workouts are great and are a great substitute for tempo runs, but only occassionally, if say, for some reason you dont have access to the track. But in no way, my biased opinion, can a water workout totally replace the benefits achieved from training on the track. After all you are a track athlete and not a swimmer. Training should ALMOST ALWAYS mimic what your sport is about, in this case running.
(Fin),
You should not need a floatation device for this, but can be used if you move the workout to the deep end. Pool workouts do provide a regenerative stimulus as well as a means to continue the building of a capillary base that extensive tempo provides. There have been cases of athletes that have done all their low-intensity work in the pool and still performed at the elite level.
hmmmmm…I videotaped underwater of the pool training and their are a lot of considerations when using pool workouts mechanically.
(1) Surface tension (height of the water)
(2) Movement types
(3) Movement speeds
(4) Equipment such as foot floats, hydrogloves, shoes, and side floats.
(5) Intervals and volume
(6) Training time
(7) Pool Temperature
Vito the turns are like the oval bike tracks…the turns start with slight uphill and shootout with slight downhill and the turns got sideway tilt…if this means banked then yes(dont have english dictionary in hand right now).
I dont know what kind of pools you guys got there but here the pools are 1.20m deep at the ends and 2+m at the middle so the floating belt is pretty much the way to go. I could try child pool but I can imagine the reaction it would cause 
yes (Fin)Apunen that is what a banked track is. Just stay in the higher lanes and you’ll be ok