Tempo Training

Tempo training is a crucial part of building aerobic endurance, improving recovery, and maintaining proper technique. At 60-70% of max speed, the focus is on rhythm, posture, and smooth, relaxed efforts.

General Guidelines

• Speed: 60-70% of maximum speed (approximately 1.3–1.4x of goal 100m time)
• Footstrike: Heel to toe (minimizes impact, reduces tendon loading)
• Posture: Upright, relaxed shoulders, slight forward lean
• Breathing: Steady and continuous, focus on rhythm
• Intensity: Controlled, avoid fatigue

Tempo Session: 10 x 100m

The goal is to run at 60–70% of max speed for 100m, with 30 seconds rest between each rep. This session builds endurance and refines technique. Proper mechanics should be maintained throughout, especially foot strike and arm drive.

Sample Tempo Session

• 10 x 100m with 30 seconds rest
• Focus on controlled acceleration out of the blocks, maintaining smooth rhythm
• Posture: Stay tall, slight forward lean, relaxed face and shoulders
• Footstrike: Ensure smooth, relaxed heel-to-toe motion

Advanced Tempo Training: 2 x 10 x 100m

For advanced athletes, Charlie Francis recommended **2 x 10 x 100m** sessions, with a 10-minute rest between sets. This helps athletes build stamina and enhances their recovery capacity while maintaining proper technique under fatigue. In between sets or reps, it's common to incorporate **calisthenic exercises** and **core work**.

Advanced Session Structure

• 2 x 10 x 100m with 10 minutes rest between sets
• Keep the speed at 60-70% of max to avoid overexertion
• Footstrike and posture remain the focus even as fatigue sets in
• Between reps, perform **core exercises** like planks, leg raises, or sit-ups
• Between sets, incorporate **calisthenics** like push-ups, squats, or lunges to maintain active recovery

Rest and Recovery

• Rest: 30 seconds between reps (adjust if necessary based on fitness level)
• 10-minute rest between sets for advanced athletes
• Feel free to walk between reps for full recovery
• Aim for no more than 3 sets of 10 reps per week to avoid fatigue or injury

Tempo training helps improve cardiovascular endurance while keeping stress off the tendons and joints. It’s an excellent tool for recovery and technique refinement. For advanced athletes, the inclusion of core and calisthenic exercises between reps and sets helps to enhance overall strength and conditioning while maintaining the aerobic focus.