[taake]

taake on April 29, 2011 at 4:18 am #17518

Why is extensive tempo f.ex 20x100m at slow speed with short rec better than 3 km continious running for short and long sprinters? (same volume)

Is the main reason for this less fiber conversion into slow twitch fibers with extensive tempo?

And is extensive tempo useful for building endurance for a short/long sprinter or should they use them as recovery? (because i cant see how anyone can build much endurance and still recover very well for next session the day after)

[Eric Broadbent]

Eric Broadbent on April 29, 2011 at 11:41 am #107640

The pace for extensive tempo is much faster(60-80ish% of max)where as 3km run would be much slower so yes less fiber type conversion. I think it’s used more for work capacity/recovery for short sprinter where volume and distances aren’t as long and the farther you progress out say for a 400/800 athlete the more it becomes important not only for work capacity/recovery but also for enurance. I always feel pretty darn good the day after doing extensive tempo session. I know some athletes push the pace way too much and are at much higher percantages of their max and then probably aren’t getting much recovery or feeling as fresh for the next day.

[taake]

taake on April 29, 2011 at 8:09 pm #107646

ok thanks. What are the guidelines for extensive tempo volume for 400m runners?
So percentage should be around 60-80% of your max speed?

[Eric Broadbent]

Eric Broadbent on April 29, 2011 at 10:46 pm #107647

I am not sure what the official guidelines are but the two programs I have been under usually have volume between 1500 and 2500 depending on time of year and other factors(It might be even lower when we are tapering). There are different charts on the Internet you could look up but I’d be careful with some of them. Usually when I do extensive tempo it is in the 65-75% range but 60-80 seems to be the all encompassing range.

[rcfan2]

rcfan2 on April 30, 2011 at 12:53 am #107648

For the hurdlers I coach – Extensive Tempo days are “aerobic” days disguised as a sprint workout 🙂 I still require them to use good sprint mechanics (even if they have to exaggerate their arm actions a bit at this tempo). I feel we can get the required aerobic benefit (these workouts take 20-25 minutes usually) – without the poor postures/mechanics sprinters/hurdlers display on long, slow runs…(aka. mileage).

We use them in General Prep as part of the early conditioning work – then blend them into our weekly training plan as a recovery day after race days or a lactate workout(ie. Intensive Tempo, Special Endurance, etc.

We usually try to do these on the grass – to keep the shins, etc. happy. The kids often will take their shoes of and run barefoot. Typically 1600m-2400m – at 65-70% effort.

So the basic workout is on the football field – so they run from the end-zone line to the back line of the opposite end-zone (approx 100m) – then walk across the back of the end-zone to the other side of the field as a recovery – then run back…walk the end-zone and repeat for 400m (we don’t count the walk/recovery). Take a 3 minute recovery – repeat 4-6 times.

For extra work, as the football field is somewhat “crowned” – they can run diagonally – so a bit of up hill and down hill running 🙂

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