TEMPO RUN

Tempo runs for sprinters are sub-maximal sprint intervals designed to improve
speed endurance and act as active recovery between high-intensity sprint
training. They involve running at 65-75% of maximum sprint speed over set
distances, with rest periods that are incomplete but not so short as to create
fatigue for subsequent training, according to the World Rugby Passport.

Elaboration:
 Purpose:
Tempo runs for sprinters serve multiple purposes:
 Improving Speed Endurance: They help athletes build the ability to maintain a high
speed over a longer duration, which is crucial for longer sprints and events like the 200m
and 400m.
 Active Recovery: Tempo runs provide a form of active recovery from the more intense
sprint training, allowing athletes to maintain their fitness while minimizing fatigue.
 Improving Lactic Tolerance: By pushing the body to work at a sustained effort, tempo
runs can improve the body's ability to tolerate and clear lactic acid buildup, which is
important for performance in races.


 Intensity and Effort:

Tempo runs are typically performed at a pace between 65% and 75% of the athlete's
maximum sprint speed. This corresponds to a Rate of Perceived Exertion (RPE) of 6-8
on a scale of 10, according to the World Rugby Passport .
 Structure and Duration:
Tempo runs can involve various distances and rest periods, depending on the
athlete's needs and the coach's plan. Some common examples include:
 Multiple sets of 100m or 200m repeats at the tempo speed with rest periods in between.
 Longer runs at a sustained effort, such as 800m or 1200m at the tempo pace.
 Benefits:
Tempo runs can lead to several positive adaptations:
 Increased capillary density, which improves blood flow and recovery.
 Elevated muscle temperature between high-intensity repetitions, potentially aiding in
performance.
 Improved lactate tolerance, allowing athletes to perform at a higher level for longer.
 Considerations:
 Proper Warm-up and Cool-down: As with any training session, it's essential to warm up
before and cool down after tempo runs.
 Individualization: The intensity, duration, and rest periods of tempo runs should be
tailored to the individual athlete's fitness level and training goals.
 Balance with Other Training: Tempo runs should be integrated into a well-rounded
training plan that includes high-intensity sprint work, strength training, and other
conditioning activities.

Aerobic and Anaerobic Conditioning is an important aspect of overall training for

many sports such as soccer, field hockey, rugby, middle distance and distance runners.
The aerobic system must be able to supply an adequate amount of oxygen to the
muscles. If it cannot, ultimately, lactate accumulates and begins to shut the muscles
down. Therefore, training must both increase aerobic capacity and buffer lactate
accumulation to allow anaerobic glycolysis to continue.

This article will look at the means of training these systems through three types of
Tempo Running: Continuous Tempo, Extensive Tempo and Intensive Tempo.

When using these means of training, I find it valuable to use athletes’ heart rates as an
indicator of their level of work stress. On the average we can determine maximum
heart rate by using: 220 – age. Thus, a 15 year old athlete’s maximum heart rate
would be about 205 BPM.

When quickly calculating conditioning and recovery during a workout, I will have
athletes find their pulse (in the neck since it is closest to the heart) and have them
count their heart rate for 6 seconds. We then multiply that by 10 (just add a 0 to the
number they counted) to determine their current heart rate. This way, as a coach, I can
tell whether they have recovered sufficiently for the next interval, are not working
hard enough, or are laboring too hard for the goals of the workout. I then modify
athletes’ workouts accordingly.

CONTINUOUS TEMPO is used for general endurance, helps improve

recovery and the athlete’s fatiguing mechanisms. This past summer I saw far too
many soccer and field hockey players using long slow tempo runs as their primary
method of conditioning. These runs are useful, but when done below 60% intensity
they will not prepare these athletes for the demands of their sport.

Depending on the conditioning of the athlete, blood lactate concentration increases as

workload exceeds 60% intensity (HR 120-140). The capability of the body to absorb
oxygen is dependant upon the size and strength of the heart, the network of capillary
blood vessels, number of mitochondria and the quality (hemoglobin and hematocrit)
and volume of the blood. The more hemoglobin in each red blood cell, the more
oxygen it can carry from the heart and lungs to working muscles.

Therefore, it is important that athletes develop the aerobic energy system with runs at
60-70% (HR 120-140) intensity continuously.

EXTENSIVE TEMPO:

Extensive tempo consists of runs of 100m – 600m at 70-80% intensity (HR 140-160).
With these runs, a conditioned athlete will get some lactate formation, but only at a
fraction of the levels experienced when running at 90-100% intensity.

Extensive tempo assists in the removal and turnover of lactate, as well as the body’s
ability to tolerate greater levels of lactate. With submaximal work levels of 60-80%,
lactate will form in large amounts because the oxidative system simply can not meet
the demands of the muscle. Oxygen debt occurs, accelerating the demand for
anaerobic energy production. Such levels may not occur until deep into the workout or
during intensive tempo work. This method of training, again, involves relaxed runs at
70-80% intensity to aid in recovery and enhance oxidative mechanisms.

Remember, it is the ability to buffer lactic acid that allows athletes to stay competitive
late into games and competitions when they are constantly in oxygen debt, but must
maintain the ability to accelerate, quickly change directions and hold near maximal
efforts.

When performing extensive tempo workouts, athletes should be able to finish each
repetition within the prescribed (HR 140-160) range. Successive intervals should not
occur until athletes heart rates have subsided to this range. These workouts are not
what coaches or athletes would consider ‘hard workouts’.

Depending on conditioning level, experience and time of year, the volume for these
workouts should be between 2000 – 4500 meters total. Rest should be between 30” –
3’ between reps and 2 - 3’ between sets.
Examples of an Extensive Tempo Workout:

1. 2 x 10 x 100m @ 75% with 30” rest between reps and 2’ between sets
2. 2 x 8 x 200m @ 72% with 1’ rest between reps and 2’ between sets
3. 8 x 400m @ 75% with 2’ rest between reps. If athletes struggle, give a ‘halftime’
rest of 3-4 minutes.
4. 7 x 600m @ 77% with 3’ rest between reps.

Remember, athletes should be able to hit their times and, once prescribed rest has
been completed, be within their target heart rate. If they aren’t, give them more rest
between reps, reduce the volume of the workout or shut the workout down.

INTENSIVE TEMPO

Intensive tempo consists of controlled runs of 80-90% (HR 160-180) intensity that
allow athletes to run in a smooth, relaxed manner without undue stress. In theory,
tempo training increases the athlete’s ability to recruit fewer muscle fibers at the same
speeds which would reduce energy cost and improve individual performance. Lack of
oxygen and lactate buildup is associated with muscle fatigue. The onset of this
condition is, in large part, determined by the overall efficiency of circulation
developed with continuous and extensive tempo preparation.

This means that, we must gradually increase the body’s ability to improve circulation
and buffer lactic acid buildup by evolving workout intensity with continuous tempo,
then extensive tempo, then intensive tempo.
With track athletes especially, we would be ultimately preparing them for race
simulations in the form of speed endurance and Special Endurance runs. Intensive
tempo ultimately provides a base for the anaerobic energy system development that is
to follow.

Because intensive tempo borders on speed and special endurance, lactate levels can
become very high. Since all energy systems more or less turn on at the same time,
intensive tempo is highly demanding of both the aerobic AND anaerobic systems.
When using these types of runs, 6-12 reps can be done once a resting heart rate of
about 120 is reached. Total volume with this type of training, depending on
conditioning level, experience and time of year is generally in the range of 800-3000
meters of total volume. Rest can be between 30” and 5’ between reps and 3-10’
between sets.
Examples of an Intensive Tempo Workout:

1. 6 x 200m @ 85% with 3.5’ recovery between reps

2. 6 x 400m @ 82% with 3.5’ recovery between reps
3. 2 x 4 x 250m @ 86% with 4’ rest between reps and 8’ rest between sets
4. 4 x 600m @ 80% with 5-7’ rest between reps

Progress the intensity of your tempo runs based on your conditioning goals. The
ability of athletes to buffer lactate accumulation will determine their success as fatigue
levels rise throughout the course of their game or competition. Also, make sure
athletes are training in the heart rate range that best defines the workout. If you are
running a high volume extensive tempo workout, but athletes heart rates are at 175+
as they begin each repetition, then you must know how to modify the workout.

With any type of training, you have to understand why you are running a specific type
of workout and how it helps your athletes in their specific sport. You wouldn’t have a
100 meter runner go for a 25 minute tempo run, but a soccer player would. A field
hockey player would benefit from several 600 meter repeats at intensive tempo pace,
but an American football player has no use for such workouts.