Hello, I know I have been posting a lot, but lately I have been trying to get into the offseason training routine after an extremely lazy summer....A lot of you said to do tempo sprints or runs or something, and I looked them up, and I am still confused as to what they are....As a reminder, I do not have access to a track, so can someone or please explain what tempo is to a beginner sprinter? Thanks in advance!
Calm down dude. You already have a thread on this.
It kind of depends on your level of ability and of your sprint training has ever had volume in it.
If you are like a high school 100 kid that rarely does any volume. You may want to start with like a 10 in 10. Where you do 10 100s on the minute. So like 13-15s then 45-47s rest.
I usually start my 400 runners with 8*200 on the 2minute. First time they will hit around 35s, but work down to 28s. Then slowly start getting them faster or adding volume.
I really like a 3*(4*200). Where you do a set of 4 200s on the two minute and each one in the set needs to be faster than the last. So like 34, 32, 30, 28 for each set. I usually have guys try and rip the 12th on as fast as possible (had some 24s last week).
If you have two buddies (or 6) you can do a continuous 4*200 relay. So your rest is the other two legs run if you want something with a little less rest but fun. If everyone does 4*200 it becomes a 1200 relay.
I know a lot of this talks about 200s but you can do similar stuff with 100s on the min, 200s on the 2 min, 300s on the 3. Or a combo. Octoberish will have some tempo days with something like 3*350, 4*250, 6*200. Each set and rep getting faster.
PS. Most my team is 200/400 or 300mh.
Long hard ''strides''
AerobicMonster wrote:
Long hard ''strides''
No.
Tempo for sprinting is running at 60% of 100 speed, with sprint form, to flush the system after a hard day. You might even do 10 x 100 like this.
Karma Police wrote:
AerobicMonster wrote:
Long hard ''strides''
No.
Tempo for sprinting is running at 60% of 100 speed, with sprint form, to flush the system after a hard day. You might even do 10 x 100 like this.
It isn't really to "flush the system," it is reinforcing technique and efficiency and training the CNS. Elite 100m runners can run really fast early season times with zero speed work, only some weights and tempos, if they are from a long ---> short group.
Look at the classification of sprints training means of Winckler-Gambetta:
Karma Police wrote:
Tempo for sprinting is running at 60% of 100 speed, with sprint form, to flush the system after a hard day. You might even do 10 x 100 like this.
Hahahahaha. ''60% of 100 speed''
There are two for sprinting and they are very different
For Extensive Tempo your goal is both Aerobic Capacity and Aerobic Power.
More than 200 meters per rep for Aerobic Capacity up to 69% of your best mark. Rest between reps of less than 45 seconds. Rest between sets of less than 2 minutes. Training volume 1400m - 3000m for a 100/200 runner 1800m -3000m for a 400 runner.
For Aerobic Power more than 100 per rep at 70-79% of best mark. Rest between reps 30-90 sec. Between sets 2-3min. Training volume 1400-1800 for a 100/200 runner. 1800-2400 for a 400 runner.
For Intensive Tempo the goal is anaerobic capacity. (with a mixed energy system use of both anaerobic and aerobic
Reps longer than 80 meters 80-89% of best mark 30 seconds to 5 min rest between reps depending on whether you want CP stores to come back and work anaerobic more than aerobic. 3-10 minutes between sets. 800m-1800m volume for 100/200 runners. 800m-2000m for 400 meter runners.
Lols wrote:
Karma Police wrote:
Tempo for sprinting is running at 60% of 100 speed, with sprint form, to flush the system after a hard day. You might even do 10 x 100 like this.
Hahahahaha. ''60% of 100 speed''
What's so funny?
There is a great video out there of two 90s sprinters (I *believe* including Maurice Greene??) doing a set of 200s, leaving on the 1:00 or the 2:00 or so. I think they run them all in about 27, with perfect form. That is about 70% of 100 speed, I suppose.
It is very interesting to watch them running my 400 pace all day, looking so EASY.
Maybe someone can find this. If not, I will have time later and try to post here.
justafann wrote:
Lols wrote:
Hahahahaha. ''60% of 100 speed''
What's so funny?
Say someone with a 10 second 100m.
10 second 100m = 36 kph
36 kph x 0.6 = 21.6 kph
21.6 kph = 16.6667 per 100m
The context was 10 x 100m. Do you think that any 10 sec flat sprinters will be running 10 x 100 in 17 seconds each?
Lols wrote:
justafann wrote:
What's so funny?
Say someone with a 10 second 100m.
10 second 100m = 36 kph
36 kph x 0.6 = 21.6 kph
21.6 kph = 16.6667 per 100m
The context was 10 x 100m. Do you think that any 10 sec flat sprinters will be running 10 x 100 in 17 seconds each?
Yes, why? Do you find it too slow?
We used to do something similar to the "on the minute" routine, but with some aerobic work. We'd do (sets of) 10 x 100 with equal rest to run time. So 18/18 or 16/16 or 14/14 (I think we did 12/12 in spikes a few times but that wasn't tempo for me). The rest was always harder than the run. We'd get out pretty hard, focusing on form, and then "float" or maintain form (and speed) while working as little as possible. It feels plenty slow for the first few, but around the sixth one you're getting short of breath, and if you do a few sets you're working.
Similar to Igloi training, if I'm not mistaken. Or the tempo workouts Marmade would do (something like 12 x 400 at 10k pace, 100 quick jog, I believe).
In the Baylor system (created partly to answer the question , "How do we get Michael Johnson through a full season without getting injured?" they might do 15 x 200. How fast? They add the number of reps to the athlete's 200 time. 15 + 21 = 36. So, for a 21 flat guy they run 15 x 200 in 36.
Sounds crazy but that's what they do.
Something that people usually do not mention are rest periods. They are as important as the workout.
Karma Police wrote:
AerobicMonster wrote:
Long hard ''strides''
No.
Tempo for sprinting is running at 60% of 100 speed, with sprint form, to flush the system after a hard day. You might even do 10 x 100 like this.
Tempos are a workout by itself.
SlowFatMaster wrote:
In the Baylor system (created partly to answer the question , "How do we get Michael Johnson through a full season without getting injured?" they might do 15 x 200. How fast? They add the number of reps to the athlete's 200 time. 15 + 21 = 36. So, for a 21 flat guy they run 15 x 200 in 36.
Sounds crazy but that's what they do.
Thank you, I'm unaware of the aerobic component involved in sprinter's training. It's much larger than what i thought it would be.
Great interview with Steve Cram - says Jakob has no chance of WRs this year
I’m a D2 female runner. Our coach explicitly told us not to visit LetsRun forums.
Guys between age of 45 and 55 do you think about death or does it seem far away
2024 College Track & Field Open Coaching Positions Discussion
adizero Road to Records with Yomif Kejelcha, Agnes Ngetich, Hobbs Kessler & many more is Saturday
Article: Director of BU track and field, cross country steps down following abuse allegations