Intensive Tempo

I previously wrote a post on Extensive Tempo, found here, so this post will concentrate on intensive tempo

What is Intensive Tempo

Tempo runs are intervals directed at building work capacity.  Intensive tempo runs are typically run at faster velocities with relatively short recovery periods.  Intensive tempo are anaerobic threshold training, conditioning the body to adapt to accumulation of lactic acid.

Intensive tempo is common in the preparation of 400 and 800m.

The tables below give an indication of the different definitions on intensive tempo

USATF

Rep Distance
> 80 metres
Total Distance
800 – 2000 metres
Intensity
80 – 90 %

Jim Hiserman

Rep Distance
150 – 600 metres
Total Distance
800 – 2800 metres
Intensity
80 – 89% of 300m Time Trial

UKA

Rep Distance
150 – 600 metres
Total Distance
800-2000 metres
Intensity
76 – 94%


I tend to define intensive tempo as greater then extensive tempo and less then speed work.  So it has an intensity range of 75 – 90%.

Sample of Tempo Sessions

Event
Session
100m
5 – 6 x 80m @ 85%, with 2 minute recovery
200m
4 x 150m @ 855, with 2 minute recovery
400m
5 – 6 x 200 @ 400 specific pace, with 200m jog recovery

References

http://speedendurance.com/2012/12/02/intensive-tempo-training-considerations/

http://www.strengthpowerspeed.com/optimal-tempo-training/
http://media.speedendurance.com/ebooks/UKA-Michael_Khmel&Tony_Lester_CLASSIFYING_SPRINT_TRAINING_METHODS.pdf

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