Capaciteit

Warming up

Drills

Programma

Cooling down

Voorbeeld van https://www.trackandfieldcoach.com/blog/sprinting-workouts-concepts-and-design

Intensive Tempo

Intensive tempo training is intense (76-94%), running between 15 and 90 seconds in duration (100 meters to 600 meters). Intensive tempo training is lower intensity training with incomplete recovery designed to improve skill-specific work capacity for the sprint events. This type of training bridges the gap between the anaerobic and aerobic energy systems.

Intensive tempo training consists of sub-maximal intensity workouts with more volume and shortened rest periods when compared to other methods used for the sprint events. Intensive tempo training can be used independently or in conjunction with higher intensity training to develop event-specific work capacity.

Coaches need to monitor running mechanics during intensive tempo training since stride patterns are different at lower intensities. Intensive Tempo Overview

Intensity: 75-94%
Repetition Duration: between 15 to 90 seconds (100 to 600 meters)
Total Volume: 1,000m-2,000m
Recovery: incomplete (less than 10 minutes)
Time Between Sessions: 48+ hours

Intensive Tempo Sample Training

Short Sprints

2x (4x200m) with 2 minute rest between repetitions/5 minute rest between sets at 80% of 400m pace

Long Sprints

2x (3x300m) with 3 minute rest between repetitions/7 minute rest between sets at 85% of 400m pace