What Tempo is

[farzamk]

Tempo comes in two forms:

Extensive
Intensive

Extensive is 75% speed and below
Intensive is above 75%, 80-90% speed and under 95%.

Extensive is best category for speed training, and serves as recovery as well inbetween speed days as well as for aerobic and general cardio vascular conditioning.

Intensive is more so needed for distance runners, somewhat for sports training (hockey), and used somewhat during GPP. Using when injured as well is pretty good if you can't run at full speed. Uses similar energy sources as speed work.

[booma2222]

could you give us some examples of workouts for each?

[farzamk]

100m
150m
200m
250m
200m
150m
100m

300m
300m
300m
400m
400m

100m
200m
300m
400m
500m
600m

5x100m
3x200m

5x500m
2x250m

[farzamk]

100m
150m
200m
250m
200m
150m
100m

300m
300m
300m
400m
400m

100m
200m
300m
400m
500m
600m

5x100m
3x200m

5x500m
2x250m

And yes those are all seperate workouts.

[booma2222]

ok. How long do you rest after each run??

[musicmad27]

100m
150m
200m
250m
200m
150m
100m

300m
300m
300m
400m
400m

100m
200m
300m
400m
500m
600m

5x100m
3x200m

5x500m
2x250m

are these all for extensive? and are they good for soccer? and as posted above what should be the rest period between reps?

[Rsun88]

yo Farz

for sports conditioning, what do you think of short sprints (85%-95%) w/ little rest (i.e. gassers) in terms of effectiveness? does this type of workout fall under either category of tempo?

[farzamk]

yo Farz

for sports conditioning, what do you think of short sprints (85%-95%) w/ little rest (i.e. gassers) in terms of effectiveness? does this type of workout fall under either category of tempo?

Ya those arent bad to do. Yes it is intensive tempo.

[Fenex]

ok. How long do you rest after each run??

^ bump.

I'm mostly looking for conditioning workouts for soccer. What specifically would you suggest as far as extensive goes.

[farzamk]

^ bump.

I'm mostly looking for conditioning workouts for soccer. What specifically would you suggest as far as extensive goes.

Short rest time, 2 minutes per anything 150m and below, anything mroe add a minute or so. For 250m+ rest 4 mins.

[ewong11692]

I'm assuming football is under intensive training...

[farzamk]

I'm assuming football is under intensive training...

why? You need to develop RSA and conditioning in general which isnt just intensive, although some will be used, not a lot though. Mostly extensive.

[Daegus]

could you give us some examples of workouts for each?

Farmak has the speed distance covered.

For long distance athletes(One personal training day example for half marathon).
For marathoners, you probably want to be doing 8-9 miles at race pace.

Warm-up.
Half mile @ endurance pace
1 Mile @ half marathon pace
3-5 mins @ endurance pace
1 Mile @ half marathon pace
3-5 mins @ recovery pace
1 Mile @ half marathon pace
5 mins @ recovery pace
1 Mile @ half marathon pace
5-10 mins finish.