The following comes from my copy of “Training for Speed” this is Charles first book, copyright 1997, before the little 98 olympic thing. This is for a well conditioned athlete.
1st set 100M + 100M + 100M
2nd set 100M + 200M + 100M + 100M
3rd set 100M + 100M + 200M + 200M
4th set 100M + 200M + 100M + 100M
5th set 100M + 100M + 100M
walk 100M between sets and the “+” means walk 50M.
This means for set one you run 100M, walk 50M, run 100M, walk 50M, run 100M
THE PURPOSE OF TEMPO IS ACTIVE RECOVERY!!!
Your last 100M of set 5 should be the same speed as your first 100M of set one. If its not, your running too hard. Do NOT run over 75% or you defeat the whole purpose of Tempo running.
If you push your tempo workout, what happens is you will be in great shape from all the over work that your doing but your speed will not improve as much as it could because your not giving your CNS time to recover.
Relax during tempo days, and bust your ass on sprint days. Ben Johnson, even on the juice needed tempo days between his sprint days or his times decreased. Don’t push the tempo stuff.