T Nation

Tempo Runs


#1

Can someone explain them to me? I'm having trouble finding info.


#2

Runs of up to 75% of max for a given distance. For example, if you run the 100 in 12 seconds, a tempo run for a distance of 100 meters would be no faster than 21 seconds.


#3

tempo runs are for conditioning right? how many reps of this would you do and with what kind of rest periods?


#4

Yeah, conditioning and recovery for off days. You could do them anyway you want. I do them with a walk back recover, so I will run 100 meters, then walk 100 meters, then run 100 meters (run the straightaways, walk the curves on a track).

Or you can do the run, then do a bodyweight movement for 10 or 15 reps, then run. The bodyweight movement is your "rest". Distance, I personally don't usually go over 2000 meters total.


#5

Thanks for your help, I appreciate it.


#6

hmmm, 75% of 12 seconds would be 16 seconds, not 21.


#7

Oops, I think my math was 25%. Regardless, I think the point comes through...