I’ve been doing tempo work for the past few months now with just 10 seconds rest between runs. Do you guys think that increasing the volume and raising the rest interval up to 30 seconds is a better idea? Or should I just keep raising the volume gradually while maintaining my 10 seconds rest interval?
What volume are you at? How fast are you running them (what percentage of your fastest 100m time? 60%? 75%?). And the rest should be around 20-30 seconds anyways.
10s is not enough, you need at least 30s to recover from 100m shots. Seems you´re jogging, why not walk rest ?
It also depend on how other elements in your training are progressing; if the latter is true, then perhaps there is no need for tempo work to go anywhere.
Answers to Herb’s post though will help!
I just restarted tempo and am going to do 10x100m next time. I’m probably going at 65% for the surface(grass) and clothing, but I’m not too sure.
Do you think by upping the rest interval I should bump the total volume up too? Or should I just follow my gradual progression plan I was going to follow anyways?(Because with longer rests, I may be able to maintain 75% for all runs or so).
Flying: I started off with walk back recovery’s. I’m well past that level(When I started I got out of breath so fast). 10 seconds really isn’t that much I guess.
Nikoluski- I’m taking a little break off of sprinting, just a few weeks. That’s why I want to focus on my fitness aspect, so when I come back, I’ll be feeling fit and ready to go.
I see, I didn’t know…
In this case, I suppose progressively increasing the volume would be a good choice then (e.g., 200-400 m per week). Take it easy, finish a week or so at the increased volume and see how you feel; if your response is positive (e.g., good recovery, no pains, soreness, etc), then take the volume a bit further up and in smaller increments perhaps, trying eventually to reach around 2 km; but there is no need to hurry! Take your time, as this is your main focus for now…
Keeping these in mind and in order to give your body a better chance to adjust, extending your recoveries to 20-30 sec wouldn’t be a bad idea. Of course, this should not be an “excuse” for increasing the pace; carry on with your current, easy and relaxed pace!
Eventually and after some good consistency at this new volume is achieved, the challenge could come from longer intervals -perhaps with reduced overall volume initially (one challenge at a time 
)
Hope it helps!
typical tempo rest breaks are prob around 30 to 90 sec.
Thanks a lot Nikoluski!! That helped me out!
Charlie- I can’t believe I’ve been using 10 second breaks, damn. No wonder these havent been the “recovery” workouts I intended them to be I guess.
I use around 10 sec rest intervals with 50 yard repeats and 30 sec rest intervals with 100 yard repeats.
If you start slowing down, take more time.
I never found any benefit in short rest breaks,even when general fitness and “aerobic” conditioning are targeted.
What I do on tempo days varies between 100 - 200m runs usually in 2 sets with a 5 min break between sets. A slow jog back on everyother run is something that I do aswell. On 100m tempo runs I would also throw in an exercise at the end of the run (press ups or sit ups), and use the walk back/job back to the start as my recovery. I’ve found that this has worked wonders for me.
The ratio work/rest depends on the goal of your work… if you want to enter next rep fatigued and to develop some kind of endurance, rest should be short (there will be bLA build-up). Zheljaskov (from Bulgaria) suggested 1:3 and 1:4 ratio (wor/rest) for interval training…
I dont know why are you pushing tempo (interval work) so much! You must start from the training goal, not from execises. Allway ask yourself “What is the goal”
Yesterday I asked my teacher at the faculty is tempo so better than trad. continuous method for developing aerobic endurance, and he said (like Zheljaskov) that cont. method is slower but the results are more stable!!! Am I wrong…
I usually do 12 x 100 with jog back recovery. Not sure what it works out to. I think it is around 30 seconds or so)
I run them at about 60% intensity.
cheers,
Chris
I think it would be helpful if we differentiate between the “goal of each” workout, as you say and the goal of certain workouts per event (e.g., endurance- vs. power-based).
What is your idea of a tempo session? You might define it differently vs. this forum and it might help into clarifying things…
plus
plus
or you are running too fast
I think it would be helpful if we differentiate between the “goal of each” workout, as you say and the goal of certain workouts per event (e.g., endurance- vs. power-based).
Yesterday I did tempo work for about 6x200m (34-36sec) and 100m walk (60-90sec rest), and I find it quite interesting and not so boring like doing 20min continuous method in circles of 400m… but when I am in nature (forest) I love to jog and run for 20-30min continuously… it is quite relaxing!
I also like doing interval training more than continuous but there is a time and place for everything (and it is called college - Chef, SouthPark 
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[/ul] ) You must definetelly select apropriate exercises for training goal, not training goal accord to exec you “love”! You always have to have in mind the goal of you work! Agree?
On my opininon the goal of tempo (long 400m, and short 200m and 100m) depend on the selected speed, duration, rest interval, rest quality (active, passive) and number of reps, but I would conclude that it develops:
- sprinting mechanics (form)
- shortens card/vasc responses (inertial props)
- develop LA production and endurance (depends on work/rest ratio)
- develop aerobic capacity, and speeds up the recovery between bursts of activity
- develop specific endurance for some events
-speed up recovery (flushing blood and making capilarization)
-developing heart pump volume (and why dont sprinters have larger heart if this is true?)
Everything depends on the properties of tempo I proposed… everything is a matter of a degree (fuzzy logic)
But I will never suggest tempo for total replacement for continuous method for developing aerobic endurance! Today lot of coaches propagate developing endurance from speed, but traditional method suggest developing speed from endurance (first quantity than quality)!
Lot of memebers here argue: is it better doing that instead of this , and what about this and that… what is better, what is first, chicken or egg, etc…
What is better depends on the TRAINING GOAL you selected, there is no absolutes no nos (againg fuzzy and complexity theory :), see Siffs Puzzles and Paradoxes and Supertraining)! So before arguing what is better, first define what you want to accomplish…
I think I coach should have, like a water plummer (or car mechanics), a bag full of training methods and exerc and then he select apropriate for training goal for specific individual at the specific time!
Nikoluski do you have some research about differences in developing aerobic capacity with continuous vs. interval method (tempo)?
I think the w:r ratios proposed by bulgarian Zhelyaskov for interval training (a training modality suited “per se” to general fitness qualities) are interesting,and appear to be to some extent larger than the ones usually suggested in most literature.
As I pointed out, I found that keeping RI times relatively extended and flexible always helped the body to better accept whatever the stimuli proposed,and therefore positively adapt to it.
Costant exposure to adequate Tempo sessions OVER TIME leads to the stable results you’re talking about.
Yes, it can be and this is important, too!
True! If we are talking performance-wise… Oterwise, select whatever pleases you!
Agreed, as you seem to put everything relating to endurance under the term tempo -although I am not sure about the “sprinting mechanics (form)” aspect of it. Depending on the “tempo” session then and if you need it to be in such a way, yes, you may achieve most of the above.
I don’t think anyone suggests that; it all comes down to your goals, as you say; if continuous running -or whatever- is necessary for the event, then yes, it should be there…
Tradition is a good thing, but sometimes it’s there to be challenged, too!
Yes, I think I’ve got a few and to be honest I don’t remember them supporting one over the other in terms of the endurance aspect, however defined in each of the papers. You have to remember though that endurance might be defined/measured differently by people, what might be regarded as adequate by me, it’s not according to you and most importantly, the “singularity” of such research (e.g., possible conflict with other training elements is not examined) and their short time frame during which these methods are tested (e.g., 6 weeks on average).
Lastly, what Pakewi says is important, as “even” for endurance -however defined- quality maintenance is important; think of 95-100% VO2max training, for example, and possible consequences of a 1/1 recovery proposed by some…
What an interesting discussion this has turned in to!
I’ve got a report on the new tempo rest interval I’ve been using. My runs are just a little bit faster now(I’m avoiding going too fast), and easier than before. I feel a lot more relaxed, and smooth. My recovery is actually being aided now. Thanks everyone!
Nikoluski- " You must spread some Reputation around before giving it to Nikoluski again. "
I am up around 5000m of tempo right now. (note I am an 800m runner)
Usually 50x100m in 18-20 with 18-20 rest. I am curious as to where I should go from here. I don’t really have access to much soft surfaces to work with. I am maybe thinking 30-40x150m. This would be done the on the fb field in the very center running from the edge of the track to the other side of the track. Would this be 150m? Does anyone know how to do the geometry assuming a standard 8 lane track?
I enjoy doing termpo. I absoutely dread the thought of doing a continuous run. With tempo I can get into this zombie like state and before I know it I’m done. Nikolouski or others, I’m curious whether you think continuous running is necessary for an 800m runner? I do a mile or more warmup and about a mile cooldown. I haven’t done a continuous run for a long time, and have really hit the tempo hard, and right now I have this ease of speed that I’ve never had before. My workouts are better than ever. Is it just a matter of tradition, or doing what is common?