I think you get the picture. Your looking at around Half a sec diff in tempo time for Half sec faster PB When running tempo - So long as that 12.1sec runner isnt running 13sec or low 14 he will be fine.
If he knocks out the odd 14.5 but most are around 15, again, he will be fine.
For the 12sec guy, i would be looking at a range of roughly 15sec - 16.5sec. Like RB34 says, do some push ups, burpees, sit ups, dips, squats, split squats or whatever in-between runs, or every few runs.
Or you could say to some - run faster than a jog, but deff slower than a 400m run. Or tell them, 800m pace.
We use them Wooden log Fences, we run to one, do some jumps over them (holding the log with your hands) or some push ups on them, or dips, then run 50m back where we might do squats, or burpees or something, then repeat but back to the 2nd log, then 3rd log and so on till they are done.
You just need to watch the volume. Doing it this way, it tires the heart out a bit if your run fast and forces one to slow down if they have a tendency to run tempo too fast.
Its still 75% - normally due to a much more relaxed start your looking closer to 15sec, but with a rolling start sure, 14sec is easy.
Mind you, guys i had who were 22-23sec 200m shape, we had running 30-32sec tempo, but naturally the odd 27-28sec was popped out, which didn’t really matter so long as most were 30+.
22sec + 25% = 27.5sec. So easy really.
We never bother really timing 100’s - you can tell as a coach if somebody is going too fast with Just your eyes. Esp with Body weight exercises thrown in, that will typically drop the pace to 15-17sec per 100m. EASY. Hard workout, but EASY to recover from.
Im not coaching Sprinters for the last couple of years - but it looks like im moving town in a short while, and plane on looking for Sprinters when i do move. Currently coaching General Population for fitness, weight loss and Figure.
When i have coached sprints - normally high school (then they moved to the big city for uni) and guys were typical 10.65 - 11.20 shape after 6months, By year 11/12 that is. FAT times.
What? Please explain
75% off max speed
100% = PB - lets say 10sec
50% off 10sec = 5sec. 5sec + 10sec = 15sec
75% off 10sec = 2.5sec. add your 10sec = 12.5sec
The diff between 75% and 100% is 25%.
What we are not doing is
10sec = 0%
50% = 5sec + 10sec = 15sec (this is the same)
75% = 7.5sec + 10sec = 7.5sec
100% = 10sec, + 10sec = 20sec.
which still isnt what your talking about. Perhaps iv been working too hard in the Sun today!
There is No correct time overall. that is the issue. Temperature, previous workout, time of year, field condition, personal load all play a role. If you can’t be there to supervise, you can’t simply pick a time to make up for it. Tempo times must be flexible enough to adjust for high intensity demand.
Right, considering where you’re from, that’s a boldface lie about the times. Regardless though, anybody who has actually worked with someone who is in 11.0fat shape knows that anything approximating 14flat (let alone faster than that) is way too fast for extensive tempo. In fact, I’d question how much volume you could be doing below 15 seconds/100m if you are doing all of the runs on grass and with relatively short (<60seconds) rest between reps. My PR is below 11.0fat and I’ve trained with people who have run substantially faster than that and I am fairly certain none were approximating those kind of speeds for extensive tempo (finish the way you start with incomplete rests and not going too hard), especially when done on softer surfaces.
So for ex: an 11s 100m sprinter should do 100m tempo runs in 14.67 seconds, if 75% intensity is desired (assuming same surface is being used)
In general, tT = [(100%)*(100m PR)] / (Desired %)
Edit: That was just so everybody is on the same page here on how to calculate the time for 100m tempos, if so desired. But yeah, me personally I really just listen to my body and go at a pace I know I can handle for the entire session without any lactic acid buildup…which happens to be around 65% of my 100m time approximately.
or just remove the decimal point and divide your time by the percentage. For example 1100/75 = 14.6666667.
My masters group simply starts approx 60% and each rep just raise the intensity until we are moving at approximately 75% or hi 14’s low 15’s. Its not that tuff, but then we are in 400 shape.
That’s true, but it’s the same thing. The 100% becomes a 1.00(and hence since 1*a = a, the top becomes simply PR in seconds, and the Desired Percent, xy% becomes 0.xy.
Alot of people are still unable to grasp the concept of flexibility in training in general and tempo in particular. I will try once more and then I’ll move on because it’s probably useless to discuss it further.
I can assure you heroes out there that my group virtually NEVER went at 14sec pace in tempo and, conversely, I can guarantee that no one on this thread ever approached the speed work times my group achieved- which required the slower tempo in the first place.
1:Tempo is a means and not a goal.
2: 75% is an upper limit and not a rule and anyone who limits their training towards remaining on this pace will limit their progress where it counts- speed work.
3: Tempo workload is determined by both pace and recoveries. If you complete a big circuit in 21 min overall, the pace will not be as fast as if you took 24 min or more. The faster the previous speed session, the more appropriate very short recoveries at a lower pace will be.
4: To optimise tempo sessions- or anything else- you need to be there to direct it.
So as a practical matter, running tempo too slowly is rarely the problem. Kind of like undertraining. Technically it’s possible, but for motivated athletes it’s almost always the opposite concern.
I’ve always found that giving the athlete a goal time of 75% will lead to the opposite effect than desired as Charlie described (more fatigue vs. improved recovery). I would rather just let the athlete run at an easy pace and just make sure they’re not exceeding the 75% limit. They need to know they’re doing it for recovery first and conditioning second IMO.
