Tempo runs and Spec Endurance

Expert Discussion Advanced Sprint Training
1

ive got 2qs that i need to get clear with, so any help would be appreciated

  1. what intensities should tempo runs be done at, and do them intensities change throughout different phases of training

  2. what is the maximum number of reps that should be done during a special endurance session. lets say those runs are done at race pace with full recoveries

thanks

2

  1. It depends on whether we are talking about extensive tempo or intensive tempo as far as what intensities they should be run at. Ext. Tempo is anything below 80%. Int. Tempo is anything between 80-89%. Some people change intensities as they progress through the season, but tempo is to be played with as far as intensities and rest and volume.

  2. Number of reps depends on what the distance per rep would be. Whatever the distance is, TOTAL volume per session should not exceed 900-1200m.

3

that really helps, thanks a lot

4

Sorry. I will delete.

5

wat are u on about? delete wat?

6

I was going to post, and then I changed my mind. This topic has been covered so many times, I figured someone else would just direct you to the archives or the Forum Review Ebook. I am not sure how to delete my previous message. (Not technically proficient!) Cheers.

7

I like to keep my tempo around 1600-2000 meters @ 65%.

8

I would like to know why GPP DVD mention only Tempo Session and not Speed Endurance ?

A session of 5x200m at 80% with walk from end to start recovery ( about 2 minutes ) this is Intensive or Extensive Tempo ?

9

Speed endurance is not done in GPP.

The session you mentioned is intensive tempo as it is in the middle intensity category 80%.

10

OK, tks Quik.

11

I don’t like distance walk rest. Cause at start you walk the distnace at that specific time and half way to the end you walk the distance at a higher time = variable rest. I think I said that before else where. But then I still have a question here. What if we were to do a session as follows. 10 x 200m at 75% for example we have 9 rest intervals .Can we take rests of 2min for the first 3, then 3min for the second 3 and then 4 min for the last 3 intervals in order to complete the session with constant intensity. Or is it better to maintain the rest and start fading in the times?

12

i was wondering when do we do intensive tempo and when do we do extensive tempo

13

If you run 75% of your best time, no need to rest longer at the end you will be able to finish it the same way you started, if not then you are running more that you surpose to.

14

Extensive tempo tempo all year round and intensive tempo never. I hope i understand you Q right

15

Intensive tempo is never done in CF training;_however, many successful school of sprints have used them , some extensively(see italian sprint training thread) some occasionaly (Pfaff, progressing form extensive to intensive to SE)

16

thanks guys
as i do extensive and other players at my club do intensive