Tempo Training Set-Ups

Tempo training is my preferred method for developing the aerobic system. While there are many ways to enhance this system, I’ve found this to be the most effective and enjoyable for those using it.

At this point, there’s so many different ways people are using the term “tempo runs” that I need to briefly explain what I mean by it.

• Low intensity – if monitoring heart rate, you’d be cautious up near 175bpm and/or crossing over lactate threshold. Intensity is usually kept between 65-70%, HR averaging around 140.
• Circulatory – you can use these workouts to promote blood flow and promote recovery/restoration.
• Transfer – Tempo runs ala Charlie Francis work on max velocity mechanics. You can also use multi-directional tempo for athletes whose sport involves more than linear running.
• Volume – Let’s you easily track volume, which makes blending it into an overall program, or progressing it, much easier.

I’m going to give a few different examples of tempo workouts – from running to pool workouts.

Tempo Linear Runs

1,200 yards

80 – 80 – 80 – 80 – 80 

80 – 80 – 80 – 80 – 80

80 – 80 – 80 – 80 – 80

The (-) stands for active rest (push-ups, crunches, medball exercises) + 40 yard walk. 80 yard walk between sets

1,500 yards

100 – 150 – 100 – 150

100 – 150 – 100 – 150

100 – 150 – 100 – 150

100 – 150 – 100 – 150

(-) is normal active rest + 50-60 yard walk

2,000 yards

100 – 100 – 200 – 100

200 – 100 – 100 – 200

100 – 100 – 100 – 100

100 – 200 – 100 – 100

(-) is a 50 or 100yd walk

Pool Tempo

Using the pool can be a great resource for injured athletes or anyone trying to limit load on the joints.

Submaximal High Knees (Chest deep water)

Workout 1:

15 seconds on, 35 seconds rest x 12 ( would be roughly equivalent to 800-900yds of work)

Workout 2:

25 seconds on, 45 seconds off – 4×4 (would be roughly equivalent to 1,600yds of work)

Tempo on the Treadmill

This is very similar to the outdoor runs. I typically use 20-30 seconds as an equivalent to 100yds. This depends on the treadmill (Woodway is much more difficult than traditional, flat treadmill) and the condition of the athlete.

1 x 12 (20 sec runs) – roughly equivalent to 1,200 yards

2×8 (20 sec runs) – 1,600 yards

3×6 (20 sec runs) – 1,800 yards

Medball Tempo

Use a 6,8, or 10lb medball. Pick a prescribed set of time (I’ve used 8 min all the way up to 15)

Perform a continuous round of medball exercises (passes off the wall, throws, push ups, crunches, around the back, lunges, good mornings, etc. alternate upper/lower/ab.

Similar articles

Speed Workouts on The Bike

*This article features a tempo workout on the bike as well