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Extensive Tempo Sessions

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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 T...
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Review and Preview of Athletics Season

Finish of the Track and Field Season The track and field season has finished for me this year.   We have had success and less successful elements to the season.   Overall the season was a success for most athletes, with some athletes succumbing to injuries and illness at times when they were ready to fire. What was the successful part of the season, from my point of view?   I think the periodisation and planning worked, although some tweaking is needed, using the concurrent approach for the long sprinters and middle distance athletes and the short to long approach for the sprinters. In my mind the following are the benefits and disadvantages of the concurrent approach. Benefits of concurrent approach ·           Developing the finish capabilities that are required for the race. ·          Develop speed from acceleration, to maximum speed, and finally speed endurance ·  ...
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Understanding 100m Speed

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Understanding 100m Speed According to Kovacs (2005) the 100 metre can be broken up into the following model Figure 1 If you look at figure 1 above, maximum speed is reached between 40 and 70 metres.   In table 1, below, shows the respective 20m splits and reaction time of the medallists at the 2009 IAAF World Championships (IAAF: 2009).   The table indicates that all three of the medallists run their fastest 20 metre segments between 60 and 80 metres.   Further evidence of when the elite 100 metres sprinters reach and run there fastest splits is shown in table 2 (Lee 2008)             Usain Bolt Tyson Gay Asafa Powell RT 0.146 0.144 0.134 20 2.88 2.88 2.92 2.92 2.91 2.91 40 4.64 1.76 4.70 1.78 4.71 1.80 60 6.31 1.67 6.39 1.69 ...
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