Extensive Tempo Run (Endurance) Programs

Read this article as to why a combination of extensive tempo runs and sprint training is a more effective way to improve your endurance for high intensity/low intensity intermittent or alactic-aerobic sports like footy than regular slow long distance running.

The goal is to perform the workout at the same speed or progressively get faster (within the prescribed range) – if you cannot complete the next repetition at the same speed or faster then you should end the workout (don’t do anymore reps). I would advise using a stopwatch such as the Gymboss to keep track of your pace and rest periods.

It is preferable that you perform the workouts on a grass field.

1, 2 or 3 days per week

Full Back/Full Forward or less than 11 beep test

Week 1 and 2: 3 x 8 x 50m @ 65-75% pace with 20-30s recovery or 25m walk between repetitions and 45-60s recovery between sets or 50m walk between sets

Week 3 and 4: 3 x 9 x 50m @ 65-75% pace with 20-30s recovery or 25m walk between repetitions and 45-60s recovery between sets or 50m walk between sets

Week 5 and 6: 3 x 10 x 50m @ 65-75% pace with 20-30s recovery or 25m walk between repetitions and 45-60s recovery between sets or 50m walk between sets

Week 7 and 8: 3 x 12 x 50m @ 65-75% pace with 20-30s recovery or 25m walk between repetitions and 45-60s recovery between sets or 50m walk between sets

Week 9 and 10: 3 x 13 x 50m @ 65-75% pace with 20-30s recovery or 25m walk between repetitions and 45-60s recovery between sets or 50m walk between sets

Week 11 and 12: 3 x 14 x 50m @ 65-75% pace with 20-30s recovery or 25m walk between repetitions and 45-60s recovery between sets or 50m walk between sets


Half Forward/Half Back/Utility or 11-12 beep test

Week 1 and 2: 3 x 15 x 50m @ 65-75% pace with 20-30s recovery or 25m walk between repetitions and 45-60s recovery between sets or 50m walk between sets

Week 3 and 4: 3 x 16 x 50m @ 65-75% pace with 20-30s recovery or 25m walk between repetitions and 45-60s recovery between sets or 50m walk between sets

Week 5 and 6: 3 x 17 x 50m @ 65-75% pace with 20-30s recovery or 25m walk between repetitions and 45-60s recovery between sets or 50m walk between sets

Week 7 and 8: 3 x 9 x 100m @ 65-75% pace with 45-60s recovery or 50m walk between repetitions and 90-120s recovery between sets or 100m walk between sets

Week 9 and 10: 4 x 7 x 100m @ 65-75% pace with 45-60s recovery or 50m walk between repetitions and 90-120s recovery between sets or 100m walk between sets

Week 11 and 12: 3 x 10 x 100m @ 65-75% pace with 45-60s recovery or 50m walk between repetitions and 90-120s recovery between sets or 100m walk between sets


Midfielder or 12+ beep test

Week 1 and 2: 3 x 7 x 150m @ 65-75% pace with 75-90s recovery or 75m walk between repetitions and 45-60s recovery between sets or 150m walk between sets


Week 3 and 4: 3 x 11 x 100m @ 65-75% pace with 45-60s recovery or 50m walk between repetitions and 90-120s recovery between sets or 100m walk between sets

Week 5 and 6: 2 x 8 x 150m, 1 x 7 x 150m @ 65-75% pace with 75-90s recovery or 75m walk between repetitions and 45-60s recovery between sets or 150m walk between sets

Week 7 and 8: 3 x 12 x 100m @ 65-75% pace with 45-60s recovery or 50m walk between repetitions and 90-120s recovery between sets or 100m walk between sets

Week 9 and 10: 5 x 5 x 150m @ 65-75% pace with 75-90s recovery or 75m walk between repetitions and 45-60s recovery between sets or 150m walk between sets

Week 11 and 12: 3 x 13 x 100m @ 65-75% pace with 45-60s recovery or 50m walk between repetitions and 90-120s recovery between sets or 100m walk between sets



Extensive Tempo Run Substitutes

If you cannot perform tempo runs on a particular day for whatever, here are some substitute alternative workouts for that particular session (I would recommend doing an alternative extensive tempo session roughly every 5th tempo session to provide some variety in your training):

BodyWeight Calisthenics Circuit

Chin-ups or Pull-Ups x 5 (if you can’t do them then try supine rows)
Squats x 20
Push Ups x 10
Lunges x10

Rest 30-60s and repeat for 12-30 minutes

Rowing / Cycle / Elliptical Intervals

Go 65-75% effort for 30s then rest 30s and repeat 12-30 times.


Medicine Ball Throws

Perform a variety of different types of medicine ball throws at submaximal effort (roughly 65-70%) and alternate between walking and jogging after the ball. Perform 100-400 throws total.

1 comment:

  1. This a great article man..Good tips.
    I'm gonna share this with the rest of my team mates. We play Aussie rules here in Canada and we are always looking for ways to improve our game.

    ReplyDelete