Tempo Running for Recovery & Regeneration

Tempo running has made for a lot of interesting discussions on Social Media.

I really don’t understand what the ‘controversy‘ is, as I feel in order to RACE with proper mechanics, regardless of speed, you just have to RUN in training. Okay, sometimes circumstances are out of your control, and you have to cross train on a stationary bike, but today’s gyms have Curve treadmills that you can use (more on that later) as an alternative.

I truly believe you need some form of work capacity. Just don’t over-do it. Strength & Conditioning is great, as long as you don’t focus too much on Conditioning! You’ll get fit running 3x150m, walk 250m, trust me!

I wrote about Tempo workouts 10 years ago, and more recently, presented at the NACACTFCA Virtual Coaching Congress in Nov 2020. It simply comes down to Volume and Intensity, and that was my take home message on the video.

As Coaching is more of an Art than a Science, I always WATCH with my very own eyes when my sprinters do tempo runs. Why? Because any biomechanical issues, or pre-injury indications, will be picked up whilst doing some sub-maximal work. Usually, I see blown hamstrings or torn Achilles during maximal or supra-maximal efforts! (cough cough **been there, done that** cough cough).

Tempo Running – Topics

In the video, I divided the talk into 6 parts (links to references below)

1. The difference between ‘Tempo’ for sprinters vs “Tempo” for distance runners
2. Sprint Classification definitions: Intensive vs Extensive Tempo, etc
3. Where does it fit in your Weekly plan? Hard/Easy days?
4. The Science behind the benefits of Tempo running
5. Sample workouts & Volumes (10×100, Big Circuit, EMOM)
6. What Speeds do you run Tempo?  <75%? 

Tempo Running: Resources

• What are Tempo Workouts?
• What is Extensive Tempo Training? (Part 1)
• What is Extensive Tempo Training? (Part 2)
• Intensive Tempo Training Considerations

Handouts & Images mentioned in the Presentation

Sample Tempo Workout on a Woodway Curve Treadmill

In this video, I am using a Woodway Curve Treadmill: 10x15sec 75sec recovery, from 16-17-18-19-20-20-19-18-17-16 mph. Notice any biomechanical changes with the increasing speeds?