2 minutes between each run is abit long.
How long would you suggest? Remember I was going as fast as I could for a 2 min recovery time…so if I had less recovery runs would be longer…
I don’t understand what you’re saying.
I normally do 2x4x200 with 45 sec - 60 secs between runs and 90 secs between sets.
When I run 100’s I use 30 secs recoveries.
Right. What is your intensity level though? By the end are you dead or are your lengths between a jog/run
Should this be happening? Isn’t the sole purpose of Extensive Tempo to aid in recovery? If your recovery workout gives you DOMS, or any kind of soreness/stiffness, wouldn’t you be better off not running at all?
I think the point is that if you really require that much time to recover from your runs then you are likely going way too fast.
To need 2 minutes between reps of only a volume of 6 x 200, which for most(though dependent upon your sport and/or event) would likely be low to moderate volume of tempo, probably indicates that your runs are much too quick.
I agree that for extensive tempo, 2 minutes is going to be a bit too long-your work sounds like intensive tempo. Slow down the runs and shorten the rests. If the rests are not enough to keep you from being too lactic or you are too fatigued, then slow down even more. Don’t be afraid to go slower, your overall recovery will likely benefit from this. Over time, you MIGHT want to go faster but for right now, it sounds as though you need to slow down. Good luck.
For someone who doesn’t run track, it’s impossible to calculate my intensity. First of all, I’ve never been timed in the 100m. Secondly I have no idea how far my tempo runs are. They could be 90m or 105m? I don’t know the length of the soccer field I use. The only gauge I have is that my last run is the same pace as the first. Which works out to about 16 seconds/length and about 34 secs for a down and back.
Ok so I just got back from the gym. Did Tempo + Upper body weights cuase I didn’t get a chance to get into the weight room yesterday after sprints. I ran around a 4 corner 100m track cause the fields outside all were reserved with like 400 people so (Olympium in Etobicoke for whoevers a Torontonian)…
For tempo I did 6x200, which turned out to be 45secs each run with a minute rest in between. I was breathing pretty heavy by the end of it…I think I have a low work capacity with running. I was always powerlifting and doing really short sprints (40-50m) but this tempo stuff really seems to get me for some reason. 100m sprints are fine I suaully don’t feel anything…200m I’m feeling it by about 175m. I think it’s just my overall work capacity with running (weights I can withstand a LOT of volume and intensity). Oh and…the runs WERE less intense then I usually do with more rest but I’m just not use to that little rest.
Blinky, I don’t know how you do 34s for 200m in tempo…I guess it’s all that lacrosse 
I don’t understand, why does it have to be 200s? Why don’t you shorten the distance?
Well…100 feels too easy…I got up to 100x12 with 30 secs recovery between each and I want to increase my work capacity.
There are plenty of other ways to do that rather than working “against” the rest of your training. Anyway, you know yourself better!
What are your suggestions for an alternate method?
34s 200m is pretty easy if your 200m pr is <25 or so.
Even if 100 feels easy, that doesn’t mean it won’t help you.
Can’t remember if you said you are using any of these, but you could introduce, say, BW exercises between your runs, run-jog-run within a set (i.e., varying pace in general), alternate between shorter and longer distances, etc. And these are via running only. Just suggestions. Be open-minded and try a few things. You’ll probably worry less about it overall, enjoy it more and get something out of it. I also agree with Davan’s last sentence -don’t feel you have to work “hard” to get the benefits. Hope it helps! 
Agreed, it’s shouldn’t be that hard at all.
depends on what you mean by “help”.
So it turns out I read the track calibration wrong - the lane I’ve been using is 122m making my runs 244m for 45s …lol…I don’t know what that would translate to for actual 200m. Anyways, I did tempo again today (my schedules a little messed up lately so I wanted to get a workout in today as well) and it felt great. Breathing real heavy by the 6th (last) run but they were all 45s give or take 1s. Legs are recovering real quick too. I had some DOMS from real heavy squatting and it wasn’t going away, but after yesterdays tempo sess with the reduced times between runs it was 75% gone today. This recovery stuff really does work!
I think that people analyze the concept of tempo a little too much. There are other forms of tempo that can be used besides running. How about swimming, easy intervals on a stationary bike, or a relaxed pick-up basketball game? Whatever it is, just make sure that you don’t make it too strenuous or intense. Anything that warms the muscles, flushes lactic acid from the system and in general acts as a recovery agent will work. Isn’t this correct?
Some good alternatives, but systematic use of any of those that don’t agree with your body for one reason or the other can also cause you some trouble. So analyse the concept a bit more sometimes to play it safe.
Lactic acid will be long gone, don’t worry about it…