Tempo Endurance Running Important for Sprinters

So many times I hear sprinters telling me, " I don't need to do any distance running because I only run the 100m and/or the 200m.  Well the truth is that sprinters cannot neglect Aerobic training or what I call "Tempo" runs.  The objective is to build a sound base on which specific quality work can be done.  The term Tempo training refers not only to the intensity of the running, which is lower than in anaerobic components of running, but also to the smoothness and control which are striven for even at quite high percentages of maximum effort.  Three kinds of Tempo training are identified:

1. Continuous
2. Extensive
3. Intensive

Tempo work follows a progression through all three levels of increasing intensity and lays the base for the anaerobic and Special Endurance sessions which follow. 

Continuous Tempo - The concentration of lactate in the blood starts to increase at low levels when workloads exceed 60% intensity, depending on the condition of the athlete.  Easy continuous runs help to improve recovery and to lower the athlete's fatugue levels.  The cardiovascular and cardiorespiratory systems of a highly trained athlete in some respects will show physiological characteristics above the norm.  For example, blood volume is larger in a trained athlete.  In addition, the body's capability of oxygen absorption depends upon the size and strength of the heart, the extensive network of capillary blood vessels and above all, the quality and amount of blood.  The most important part of the blood with the respect to oygen uptake is the red blood cell, specifically the iron-containing hemoglobin (Hb) molecule which readily combines with oxygen.  Therefore, the higher concentration of hemoglobin, the more oxygen it will be able to carry from the lungs to the working muscles.  All these characteristics are improved with the general endurance runs, defined as continuous runs at 40 to 60% intensity such as long slow distance runs.  400 meter sprinters are more likely to use variations of this type of preparation than the short sprint colleagues.  Workouts should be done with a minimum  heart rate of 150 beats per minute for a minimum of 18 minutes. 
Examples:
25 to 30 minutes of steady-state running
30 to 40 minutes of steady-state running
30 to 50 minutes of fartlek work
long intervals of 1000m runs followed by a 200m jog recovery. 

Extensive Tempo (Recovery)

When running at 60-80% intensity the trained athlete will experience lactic acid formation.  Lactic acid at these submaximal levels forms in larger amounts when the oxidative system is insufficient to meet the demands of the muscle, namely at the point where a temporary state of oxygen shortage or "oxygen debt" is encountered.  Continuous running at "extensive tempo" levels assists in the removal of the lactic acid.   Extensive tempo is defined as relaxed and smooth repetition running at 60-80% intensity to assist recovery. This form of recovery is done at a "talk" pace.  Extensive tempo enhances the oxidative apparatus and lays a base for higher intensity work when lactate levels are higher. 

Intensive Tempo

Intensive Tempo work borders on Speed endurance and Special Endurance and therefore is an anaerobic/aerobic system.  Lactate levels become quite high.  Intensive Tempo, however, concentrates on the quantity and control of the running and the avoidance of undue stress. 

To run at 80 to 90% intenstiy, a relaxed, smooth and controlled pace is required.  Stress develops from running too tight with poor relaxation resulting in fatigue.  The athlete may not necessarily get tired from running fast but from straining to work harder.  In sufficient oxygen and the build-up of lactic acid combine to bring the muscle activity to stop.  The onset of this fatigue is determined to a large extent by the physiological changes begun as a result of continuous and extensive tempo preparation and further developed with intensive tempo.  6 to 12 repetitions can be done when a recovery pulse rate of 100-115 is reached.  Runs may be up to 600m. 

These different types of tempo is critical in developing short and long sprinters for their season.  Coaches need to plan properly and also add variety to the training to make it interesting and productive.  This way sprinters will not get bored to do repetitive work and they will find it beneficial to their training as the season approaches.