How hard should sprinters "tempo" be?

that would be a miler's mechanics workout

There are several ways to calculate 70% of max pace. Give us an example of how you are doing the calculation.

MIH$UTF&%fc43 wrote:

There are several ways to calculate 70% of max pace. Give us an example of how you are doing the calculation.

70/100=0.7

0.7x(200PB)=70% of max 200m

There is no 6X300 in Clyde's official training that he gives out, though there are some higher volume 200 sessions that start with 15X200 in the offseason, and progress through 10, then 8,then 6 of them through the early part of the season. He does not specify intensity as % of max; He specifies exact numbers based on a 46 second college runner--which you have to index for how fast your max 400 speed is--and he says in his coaching seminars that you are not allowed to go faster than what he says.

This is his real training:

http://www.ustfccca.org/assets/symposiums/2013/Hart_s%20Sample%20Workouts.pdf

Generally speaking, extensive tempo (70-80% of max) is used by pure sprinters for recovery. Intensive tempo (80-90% of max) is used for conditioning. Most of Clyde's workouts are around 85%

coach d wrote:

There is no 6X300 in Clyde's official training that he gives out, though there are some higher volume 200 sessions that start with 15X200 in the offseason, and progress through 10, then 8,then 6 of them through the early part of the season. He does not specify intensity as % of max; He specifies exact numbers based on a 46 second college runner--which you have to index for how fast your max 400 speed is--and he says in his coaching seminars that you are not allowed to go faster than what he says.

This is his real training:

http://www.ustfccca.org/assets/symposiums/2013/Hart_s%20Sample%20Workouts.pdf

Generally speaking, extensive tempo (70-80% of max) is used by pure sprinters for recovery. Intensive tempo (80-90% of max) is used for conditioning. Most of Clyde's workouts are around 85%

"70/100=0.7

0.7x(200PB)=70% of max 200m"

This is what I was talking about. So if your 200PB is 24.0 then 0.7 times that is gives 16.8 seconds as 70% of max 200m.

So did you go through the 200 point of each 300 at the world record time of 16.8 seconds and then continue to the 300 without slowing down?

Sprinting tempo wrote:

MIH$UTF&%fc43 wrote:

There are several ways to calculate 70% of max pace. Give us an example of how you are doing the calculation.

70/100=0.7

0.7x(200PB)=70% of max 200m

That isn't what Hart (or other sprint coaches) mean by 70%. The percentage listed for each workout is meant to be a percentage of maximum speed. So if your 30m fly is 3 seconds, then your 100% is 10m/s. 70% is 7m/s. In this specific workout, somebody with that top speed should run the 300s in 42.8 seconds.

Most sprinters (or their coach) should at least have an estimated top speed, even if they haven't done the testing to determine it exactly. As a starting point, here are some *estimated* and *approximate* top speeds based on 100m (FAT) personal best:

100m PR: Estimated Top Speed:

10.0 11m/s

10.5 10.5m/s

11.0 10m/s

11.5 9.5m/s

12 8.8m/s

MIH$UTF&%fc43 wrote:

"70/100=0.7

0.7x(200PB)=70% of max 200m"

This is what I was talking about. So if your 200PB is 24.0 then 0.7 times that is gives 16.8 seconds as 70% of max 200m.

So did you go through the 200 point of each 300 at the world record time of 16.8 seconds and then continue to the 300 without slowing down?

This is not how to calculate tempo pace for a sprinter and is probably the reason the effort seems too easy. 200 meters is special endurance which is 90-95% speed for most. Tempo times are normally based on max velocity which is normally considered to be 100m time, not 200-300m time. It is NOT based on your best effort for that distance; It is based on your fastest time period. If you do 70% of 90%, you end up with 63% of max velocity, which is worthless. Base tempo effort on your PRESENT 100m capability.

An example of what's wrong is here (see point #3):

Also to follow up with an answer to OP's specific question:

Tempo workouts for sprinters shouldn't be overly difficult. They are done for multiple reasons:

- Recover from speed, speed endurance (I and II), and special endurance days

- Work on sprint technique on "off" days

- Create a "base" for hard days later in your training

Some coaches combine tempo days with other technical work, core training, etc. Other coaches choose to put those things onto speed days and leave tempo days as the shortest/easiest days of the week.

All good to know but we still have no idea what times the OP ran for his workout. Nor do we have the information to put into a 70% calculation.

Interesting article but it's references are pretty old.

Thanks guys. Just calculated it from my 100m PB and the pace for the 300s got faster (harder workout). I'll keep doing my tempos based on 100m max speed and as an recovery day

Sprinting tempo wrote:

I mostly follow Clyde Hart as my 400m training guide and his tempo workouts, how hard should they be? Today I did 6x300m R:2' @70% of max 200m pace, and it really does not feel that hard. Should my tempo workout be faster or is it meant purely to recover.

Go to Complete Track and Field. Most people here do not have good knowledge on sprinting. Coach D included. And for sure Clyde Hart stuff that you read on-line. His program is :

Step 1 Find a good sprinter

Step 2 Use PEDs

Like at Charlie Francis old material.That's where the word tempo first came from. You can buy his book on line Charlie Francis Training system. But Complete Track and Field has a system out that is a bit better using alot of the same principles.

Olympic Truth wrote:

Sprinting tempo wrote:

I mostly follow Clyde Hart as my 400m training guide and his tempo workouts, how hard should they be? Today I did 6x300m R:2' @70% of max 200m pace, and it really does not feel that hard. Should my tempo workout be faster or is it meant purely to recover.

Go to Complete Track and Field. Most people here do not have good knowledge on sprinting. Coach D included. And for sure Clyde Hart stuff that you read on-line. His program is :

Step 1 Find a good sprinter

Step 2 Use PEDs

M

Like at Charlie Francis old material.That's where the word tempo first came from. You can buy his book on line Charlie Francis Training system. But Complete Track and Field has a system out that is a bit better using alot of the same principles.

I must admit, CTF looks really legit and developed right of the bat