Extensive Tempo Sessions


What is Extensive Tempo

Tempo are intervals to develop work capacity.  There are two types of tempo intervals
  • Intensive - These are used by 400-800 runners to adapt to the accumulation of lactic acid.
  • Extensive

Extensive tempo work, however, is performed strictly in the aerobic energy zone and promotes general fitness development and recovery via circulatory mechanisms. 

As this is only about Extensive Tempo, Intensive tempo will not be discussed

Extensive tempo runs are performed in-between high intensity training sessions on soft-surfaces (i.e. natural grass) in configurations and over distances that allow for easy implementation on a soccer or football field.

For ease I tend to use Extensive Tempo with an intensity of 65-75%, Jim Hiserman breaks up Extensive Tempo as following

Extensive Tempo ‘A’
(Aerobic Power)

Rep Distance:    100-200m
Intensity:            70-79% of 150m Time Trial

Types
Session Volume
100
1400-1800
200
1800-2400
400
1800-2800


Extensive Tempo ‘B’
(Aerobic Capacity)

Rep Distance:    200-600m
Intensity:            60-69% of 300m Time Trial
Types
Session Volume
100
1400-3000
200
1800-3000
400
2400-4000


Hierarchy of Exercise for Tempos

·         Running on Grass
·         Medicine Ball Throws and Running Intervals
·         Running in Pool
o   Running High Knees
o   Running in Deep Water
·         Swimming in Pool
·         Bike Tempo
·         Medicine Ball Circuits
·         Skipping on Soft Surface (Grass or softer)
·         Running on Treadmill

Comparison of Work for Tempo

Running
Pool Running
High Knees
Pool Running
Deep Water
Swimming
Treadmill
Bike
100m
25 sec
30 sec
-
25 sec
30 sec
200m
45 sec
60 sec
50m
50 sec
60 sec
300m
65 sec
75 sec
-
70 sec
90 sec
400m
90 sec
100 sec
100m
90 sec
120 sec

Tempo Volume

Race Distance
Volume
(Per Session)
Volume
(Per Week)
100m
1600-2200m
6000m
200m
2000-3000m
6000-9000m
400m
2700-3500m
9000-12000m
800m
3500-4400m
12000-16000m

Tempo Samples

Volume
Running
Pool Running
Pool Running
Swimming
Bike
1800m
3 x 3 x 200m
3 x 3 x 45 sec
3 x 3 x 60 sec
3 x 3 x 50m
3 x 3 x 60 sec
2200m
3 x 100m
5 x 100m
6 x 100m
5 x 100m
3 x 100m
3 x 25 sec
5 x 25 sec
6 x 25 sec
5 x 25 sec
3 x 25 sec
3 x 30 sec
5 x 30 sec
6 x 30 se c
5 x 30 sec
3 x 30 sec
-
3 x 30 sec
5 x 30 sec
6 x 30 sec
5 x 30 sec
3 x 30 sec
3000m
200m
200m
400m
400m
600m
400m
400m
200m
200m
45 sec
45 sec
90 sec
90 sec
135 sec
90 sec
90 sec
45 sec
45 sec
60 sec
60 sec
100 sec
100 sec
160 sec
100 sec
100 sec
60 sec
60 sec
50m
50m
100m
100m
150m
100m
100m
50m
50m
60 sec
60 sec
120 sec
120 sec
180 sec
120 sec
120 sec
60 sec
60 sec

References

Francis, C, CF Training Systems, 2002
Francis, C, Key Concept Elite, 2008
http://www.strengthpowerspeed.com/optimal-tempo-training/
http://speedendurance.com/2012/11/13/what-is-extensive-tempo-training-part-1/

http://speedendurance.com/2012/11/14/what-is-extensive-tempo-training-part-2/

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