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Blackmir-Track Technique Session-Tempo Workouts For Sprinters

This document provides guidance on using tempo runs for sprinters on easy training days when high intensity sprint work is not recommended. Tempo runs for sprinters involve running circuits at 60-75% of maximum speed to aid recovery from hard days and improve general fitness and work capacity. Sample tempo workouts include circuits of 100m and 200m runs with short rest periods done in a partner or team relay format over distances of 600-3000m depending on the event. Tempo runs are recommended 1-2 times per week following high intensity sprint sessions.

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599 views4 pages

Blackmir-Track Technique Session-Tempo Workouts For Sprinters

This document provides guidance on using tempo runs for sprinters on easy training days when high intensity sprint work is not recommended. Tempo runs for sprinters involve running circuits at 60-75% of maximum speed to aid recovery from hard days and improve general fitness and work capacity. Sample tempo workouts include circuits of 100m and 200m runs with short rest periods done in a partner or team relay format over distances of 600-3000m depending on the event. Tempo runs are recommended 1-2 times per week following high intensity sprint sessions.

Uploaded by

Josh Barge
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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What To Do On Easy Days: Tempo Workouts For Sprinters

Presented by Ben Blackmer Kings High School [email protected] Overview of Sprint Training - Sprinting is a skill, practice running fast (90%+) to get faster - Problem is cant train high intensity every day (MI 48 hr./ HI 72 hr. recovery) - So what can be done on easy days? Tempo running! - Tempo for sprinters is not the same as distance runners tempo - Not traditional intervals or repeats (aka intensive tempo, 80-85%) - Extensive Tempo is essentially low intensity running circuits done at 60-75% Purpose of Tempo - Recovery from high intensity days - Develops general fitness, like cardio for sprinters - Improves work capacity = ability to handle more sprint training, long warm-ups, etc. - More than filler between speed days, feeds into speed work and supports speed work - Able to get in work without compromising CNS Physical Benefits of Tempo - Increased capillary density - Supplies muscles with oxygen - Removal of waste products from muscles - May help to relax muscle tone - Teaches rhythmic gait pattern Tempos Place in the Sprint Program - Follows high intensity days including meets - Performed by everyone in our sprint group (sprinters, hurdlers, jumpers, vaulters, javelin) Sample weekly programming: General Week - Thursday Meet
M Acceleration and Max Velocity T Speed Endurance W Tempo TH Meet F Tempo

Back-to-Back Saturday Meets (Invites, Championships)


M Tempo T Speedwork W Tempo TH Meet F Tempo

General Week - Wednesday Meet


M Speedwork T Tempo W Meet TH Tempo F Speedwork

Components of Tempo - Location - Nice grass (field, baseball field, around campus, parks) - Track, turf, trails, gravel road, gym if need be - Smooth surface is required, softer surface eliminates pounding - Tempo should be done at 60-75% of max speed Best Time 11.0 13.5 22.8 27.3 60% 18.3 22.5 38.0 45.5 75% 14.6 18.0 30.4 36.4

100m 200m

- Why not above 80%? - Too high of intensity to recover in 24 hours - Can become lactic - Its another medium-hard workout - Form - Tempo running is NOT perfect sprint form (practice sprint form when sprinting) - Basic good posture - Emphasize rhythm - Natural yet be conscious of form - Caution over-correction, overthinking = rigid - Allow heel-toe

- Volume - Generally 2:1 Tempo to Speed ratio (Tempo two-thirds total volume) - Daily average 1600-2000m, as low as 600m week of State - Longer for 400m and 300mh (3,000m+)? Sample Tempo Workouts

Charlie Francis Big Circuit 100-100-100 100-200-100-100 100-100-200-200 100-200-100-100 100-100-100 (50m walk/rep, 100walk/set) 2200m Total 1-2-1 100-200-100 100-200-100 100-200-100 100-200-100 100-200-100 (50m walk/rep, 100walk/set) 2000m Total

20 - 100s 10x100m 100m walk or water 10x100m (30s rest between reps) 2000m Total *Var: 3 person shuttle relay Half 1s Half 2s 5x200m 100m walk 8x100m (50m walk/rep) 1800m Total

Pyramid 100-100 200-200 300-300 200-200 100-100 (50m walk/rep, 100walk/set) 1800m Total Endless Relay 8x200m (3 person teams) 1600m Total

Feel Free To Be Creative - Variables: Intensity, work period, rest period, total volume, surface - Use what you have available, odd distances - Partner runs, endless relays - But dont change things late in the season (e.g. barefoot)! - Barefoot -Inspect for sharp/hard objects, incorporate early, watch calf tightness -Incorporating general strength exercises - Make rest periods more challenging by adding various BW exercises - Hurdles - Combine tempo with intermediate and low hurdle training - Random spaced 33 and 30 hurdles in one lane each - Shuttle style (hurdles down, nothing back) - 36 5 step rhythm hurdles on straights (approx.. spacing 16m boys & 14m girls)

Athletes Reaction - Early season may complain not hard enough - Competitive season (e.g. Thur and Sat meets) they appreciate tempo - If coming from intensive tempo/intervals will have to hold them back - Type 1 fiber (slower twitch) athletes find it easier - What about a long run instead? - Mix it up, can get boring especially for HS aged athletes - Athletes choice days (coach chooses volume, athletes choose distances) - Make daily adjustments if needed (e.g. first part of workout is full approach vaults = cut tempo accordingly) - Allow athletes to be social Sample Weeks Week 4
M
Accel and Max V 4x20m Hills 6x20m MB Starts 4x30m Fly 95% 3 min rest ea.

T
Speed Endurance 2x100m Hills 90% 2x120m Trck 90% 6+ min. rest ea.

W
Tempo 100m-200m-100m 100m-200m-100m 100m-200m-100m 100m-200m-100m 60-65% 50m walk/rep, 100walk/set

TH
Meet

F
Tempo 9x200m Turf as partner relay 65-70%

(320m volume)

(440m vol)

(1600m vol)

(500m vol)

(1800m vol)

Week 11
M
Accel and Max V 5x20m Gun Starts 4x20m Fly 100% or relay exchanges Full rest

T
Tempo 12x100m 60% Turf or track 30 sec rest/rep

W
League Prelims

TH
Tempo 10x100m 60% Turf or track 30 sec rest/rep

F
League Finals

(250m volume)

(1200m vol)

(1000m vol)

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