Your circumstances are going to have to make you think creativly about training. Maybe you could do tempo in underground shopping malls at night or a carpark? The bike, pool, ice rink etc could be good for tempo as well!
I obviously live in the same region as senri, and I understand his attitude towards doing tempo outdoors. I have been performing a lot of calisthetics and doing tempo on a elliptical (which also helps me stay away form shin splints). I perform it like charlie desccribes pool work 45 sec on 15 sec rest. The intensity is high but does not produce any lactic or at a high enough intensity to be above the 75th percentile. I felt I had to work harder cardiovascularly to do outdoor running tempo at or near 75 percent. Also after watching the power speed drills, I included more of them into the warmup, I feel like this is really helping my tempo and also help me be prepared for the next days high intensity session.
Thoughts?
Running A’s performed slowly accross the ground.
see Surferboy’s response. you can do cals pretty much anywhere. All you need is a mat and a bit of creativity to create your own circuit.
So do you mean that this year when your tempo was closer to 75% than previously you found this led to improved performance?
Do you believe hat was the major contributor?
Did volume change?
I was very careful in increasing both volume and intensity, and after each tempo session I found I could perform more in the next tempo session. As towards helping me in the high intensity sessions, I found that I was not fatiguing as quickly allowing again a higher intensity of training, and was a lot looser during the warmup as I sweat now very easily. I started with one set of 10 minutes of 45 sec hard 15 sec rest, to now where I do 2 sets of 9 minutes, and hopefully will be doing 2 sets of 10 minutes, with push ups and situps inbetween the sets.
Does anyone see a problem or have thoughts on what Im doing, I am following the pool workouts laid out by charlie, Im ust not doing them in the pool because the pools around here a dirty
Sorry I’m confused 
so did you start running with one set of 10 minutes of 45 sec hard 15 sec rest and are now doing 2 sets of 9 minutes, and hopefully will be doing 2 sets of 10 minutes, with push ups and situps in between the sets.
When I started performing tempo sessions this year I started running with about 600m of volume at 70%. This is was very hard as I had not pushed myself this hard in a tempo session before. However even thought all runs early in the year were performed on grass shin splints developed pretty quick. So i moved tempo session onto the elliptical machineso that i could still have near the running motion withou the pounding on the ground. The sets of 10 minutes are performed on the elliptical.
DOH that’s right I saw that above, sorry for being so dumb.
600m @ 70%…so what had you been doing previously?
I could perform 1500m of tempo at 50 - 60% no problem, after a coach told me to ease off on the tempo speed. I was cardiovascularly fit, but it was not helping my high intensity days.
yeah i can perform 75% tempo well, when i did it last year i improved very well when it came to cardio. I could recover faster but couldnt recover fast enough for high intensity days for some reason. I wouldnt exceed 1000m a workout it felt fine going 75% however little could be said for speed, it didnt change my speed i still ran the same speed throughout and overtrained easily. I might drop it to 600m and see how that goes.
As for calisthenics i would usually do squat thrusts or dands and dive bombers, and basic pushup and situps and pullups or jumping jacks etc in circuit fashion. I prob have to do more speed workout. I also try to do exercises outdoors if i can from BodyWeightCulture.com
Did you feel as the tempo was leading to the overtrained state even though it was 75% of best time? Consider doing a very limited amount of actual running tempo and just have an extended warm up and focus on the calisthetics. Even though overall you are not taxing the nervous system, but cardiovascularly you may not have been ready and you were pushing it before developing the base.
who knows i have a strange body man. Right now im just doing power cleans, an exercise i can do and not risk getting anymore injuries while i do speed work now. Damn still getting used to these superflies G5 im like a manaquin coming off the blocks man.
I have decided to go with 2 high (acceleration/speed endurance/weights/A’s) on Monday and Thursday and 3 low (tempo & bodyweight con’d + hurdle walkover drills) Tuesday Friday Saturday. I would be very interested to see Charlie’s template of 2 high 4 low, is this still available ?. Or if Charlie TC or anyone else has any comments I would be grateful.
Remember Sat can perhaps have some high intensity in there as well if you need it so you can mix it up if you wish.
if your trying to build up acceleration do you still incorporate some speed endurance and max speed triaining as well? Or stick to a phase for 5-8 weeks at a time?
I would, remember if you are doing speed end via split runs then you are practicing acceleration every rep as well.
Thanks, I have been toying with the idea of some plio in small volume on the Saturday if they are feeling okay. Example - Overhead shot throws x 5, Underhand Shot Throw + 10m run out, x 5 and Box Jumps (up only) x 5. What do you think.
if one is doing primarly accels, when doing a speed session with speed endurance elements in it. How many reps should you go for to be on the safe side. Im sure many reps of sprints up to 30m 40m can have its toll. Doing speed endurance after would have its setbakcs if done to much. Would 2 rep be good at say 120m with 5-10 mins rest in btw?
Also when on a speed day and your placing more emphasis on accels, if you were to do max speed training or speed endurance on those high speed days should you do both or do one at a time throughout the weeks
so say
1# accels + top speed / accels + speed end
or
2# accel + top speed / speed end
I’m currently using one session of 4x30m block starts with 5min followed by 70m/12min/ 90m/16min/ 110m followed by weights.
The other session is 4x30m blocks followed by e.g. 200m /25min/ 200m then weights. I would say if your running 120s at high quality then 5-10mins rest would not be enough.