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 🙂
Energy System Chart