Today we take a look at what actually is tempo, explaining the difference or even similarities with the "Tempo" done by distance runners. Break down the terms of tempo and discusses the correct use within a polarised training methodology.

Extenisve Tempo

Tempo running is defined as running performed at 65 – 75% percent of one’s maximum speed. What is important on how to perform tempo is you want the last rep of your runs to be the same speed as the first runs. For example, if you are not able to complete 10 repetitions of 100 meters at an even speed, start with a shorter distance and improve that distance over a few weeks. You might also try slowing the overall speed down. To improve the quality of your tempo running monitor by hand timing your runs and making sure you are consistent with short breaks.

Adding in these cardiovascular building runs into your training will facilitate improved capillary density which indirectly increases blood flow which improves recovery. (Note: you will need to take something out of your current training plan to add more into it)
75% of top speed is the upper limit of tempo (note this top speed not Heart rate), in the same conditions as your best time for the distance. Adjust the effort level to suit conditions - long grass, short grass, smooth, bumpy ground etc. It’s a preferred practice to do all tempo on grass if possible in flats not spikes – this means you adjust pace downwards.
Tempo aids in recovery and the ability to stay warm between reps and sets. It can have an indirect role in speed development by increasing the muscles’ ability to generate more heat.
Above 200m distances could produce too much lactate for sprinters of early training age or trained inappropriately to handle. You need to gradually build up the distances and intensities so that lactic is not a problem along the way.
SPRINTING AND TEMPO running can coexist fine in any training program as the tempo running is so low in intensity that it does not effect the CNS (Central Nervous System) and because the total volume of tempo work is small. (2000 m per session)
AEROBIC TRAINING interferes with speed and strength development when the volume gets out of hand. In small quantities it’s fine and even enhances the speed and power development through recovery.
Different types of tempo for different purposes
It Modulate the bodies Peak status, adding in this extra "work load" allows you train your speed qualities at 95%+ on a more regualr basis without that speed becoming stagnant.

Tempo performed in The General Preparation Phase of training (GPP) will be different than all other phases of training, which include SPP and pre competition and competitive season training.

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Tempo

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