Tempo Runs

Buckeye75,

Tempo runs are basically a conditioning/recovery type run. They are done at less than full speed so that the CNS does not get taxed. Anything less than 75% (3/4 speed) should not affect the CNS.

They are great for recovery and can be done on days off from lifting to help the legs recover. From a conditioning standpoint, 75% at first doesn't sound like it is very hard and that you wouldn't condition yourself. But actually, when you run "gassers" or endless "full speed" 100 yard sprints for conditioning (that so many coaches do), the players usually end up running even slower than 75% after the first 1 or 2 sprints because of severe fatigue plus there form has gone down the toilet. With the 75%, the athletes can keep up the same speed for the full distances required while at the same working on running technique. Plus the rest intervals are very short so you don't get much rest b/w runs.

As for the distance of each sprint, it really depends on what sport you are training for. A track guy will run approximately anywhere from 220 to 400 yards while a football player only needs between 40-100 yards depending on position. Lineman really don't need to run 100 yards anytime.

As for the total distance, anywhere b/w 800-2000 yards will work, with lineman on the lower end and skill positions at the higher end.

The Charlie Francis set up is 3 days speed work per week and 3 days of tempo runs.

Seperate days are set up for acceleration and maximum speed work.

He trains his guys on a 3 day split with speed work and lifting on the same day and tempos on the off days. This is the gist of it.

Hope this helps, my man.

Jimbo

Jimbo, thanks alot for all of that information, it is really helpful.

Just to make sure that I get it, you just take total yardage (between 800-1200) and divide it up in to increments between 40 and 100 yards and have the athlete run them at 75% or less of their best time. Correct?

Do you use tempo runs for all your conditioning or are their other drills that you use?

Thanks for all of the help.

Buckeye75,

Yeah that is pretty much all there is to it. Here in the offseason, I pretty much just stick to one distance per tempo day (i.e. 20x60 yds), however in the preseason, I sometimes use a mixture of distances that better simulate a football game. I have found though, that the tempos are very sufficient in terms of preparation for the game.

I also do some strongman type conditioning when the equipment is available b/c it is fun, competetive and can relate very well to the game of football.

Whatever you do, don't make the mistake of combining speed and conditioning in the same workout. This is more counterproductive than anything else.

On a side note, if you are familiarizing yourself with Charlie Francis, then you are heading in the RIGHT direction. Keep it up and always be a student.

Have a blessed day, man.

Jimbo

Coach Hale,

I'm truly humbled by that post. Just one of many trying to help whereever and whenever we can.
Coach Easton