In this short video presentation, you’re going to learn everything you need to know about tempo runs for field sport athletes, what they are, and how to use them correctly
What are tempo runs?
“Tempo runs” were popularized by the famous sprint coach Charlie Francis who used this training method to condition his sprinters.
Tempo runs are an interval-based training method that has the advantage of allowing the athlete to stay in an aerobic environment while maintaining higher running speeds compared to other conditioning protocols such as MAS training.
The aerobic nature of this method and the results that it provides make it a low cost/high return conditioning activity. With tempos, athletes can improve their conditioning without feeling like they’ve been punched in the face repetitively, leaving more energy on the table for other important activities such as sprinting and sport practice.
How do tempo runs work ?
A tempo session is usually done with running intervals, but it can also be done with other modalities such as on a bike or in a pool.
In the case of a running-based tempo session, all runs are completed at or under 70% intensity while maintaining good running posture. The objective is to run in a fluid, rhythmic and relaxed fashion to improve efficiency and running technique.
After each running interval, calisthenic exercises (such as push ups or abs) are performed, followed by a walking rest of 30 to 40 seconds.
The length of each running interval can very between 60 and 200m depending on the programming and the needs of the athlete.
During a single tempo session, an athlete will usually cover between 1000 and 3500 total meters.
Sufficient rest is planned between interval sets to allow for high quality running to take place from the first to the last interval of the session. Tempo runs are ideally done on a grass surface to avoid unnecessary loading of the joints and spine.
The difficulty of a session can be increased by adding more calisthenics after each running interval or by reducing rest times between intervals. It’s also possible to include multi-directional work like side shuffles and back pedaling into the tempo intervals.
When to Use tempo runs
To improve conditionning, tempo runs should be done two or three times per week, depending on the time of year and the needs of the athlete.
In season, when running volumes are already high due to training and game time, they can be used as a top up once per week for players that have little or no game time.
Combined with true alactic speed work such as sprints, the tempo method fits perfectly into a high/low training structure. Since the runs never go above the 70% threshold, they can be completed on low days, leaving the high intensity training days open for sprinting.
If you want to learn more about the high/low training structure, leave a comment below and I’ll make a detailed video about this topic.
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[FR] Sean est un coach sportif, préparateur physique et consultant à Nyon, en Suisse. Au fil des ans, Sean a pratiqué de nombreux sports de compétition, notamment le rugby, l’haltérophilie et le rameur.
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[EN] Sean is a Personal Trainer/Coach Sportif in Nyon. He offers private coaching, online programming, group/team coaching, as well as workshops and seminars.
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Lean more here: www.upsidestrength.com/
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7 июл 2024
