TRACK AND FIELD TRAINING - Tempo Work For Sprinters And 800m Runners

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To fully optimize preseason track and field training for sprinters, hurdlers and middle distance runners it important to pay special attention to aerobic conditioning.  This system of training can be easily forgotten or pushed to the side in favor of high-quality interval and/or explosive work. Tempo type workouts will allow you to develop your aerobic capacity and in turn will allow you to handle the rounds or numerous races in a day. It will also allow you to train at a higher level later in the season as you will recover much more quickly. Below are a few of my favorite sprint tempo workouts – stolen by some the nation’s very best coaches.

100m-200m: 6 x 200m descending rest series.

You will perform this same workout once a week for three consecutive weeks. Week one will have a rest period of 90 seconds, week two – 75 seconds and week three – 60 seconds.  The 200’s should be run at the same time each week. Try to work your way down to your PR in the 200m +8 seconds over time.

400m: 5 x 300m descending rest series.

As above, you will perform this same workout once a week for three consecutive weeks. Week one will have a rest period of 90 seconds, week two – 75 seconds and week three – 60 seconds.  The 300’s should be run at the same time each week. Try to work your way down to your PR in the 400m for the 300m.

800m: 6-8 x 600m descending rest series.

As above, you will perform this same workout once a week for three consecutive weeks. Week one will have a rest period of 90 seconds, week two – 75 seconds and week three – 60 seconds.  The 600’s should be run at the same time each week. Try to work your way down to about 8 seconds under your PR in the 800m for the 600m.