TEMPO RUNS

Tempo Runs are longer linear sprints run at ¾ speed without any stops or starts. They are typically trained with a 3:1 rest to work ratio. Simple, but very effective

50 yd x 2

• Train on a lined football field or flat grassy training surface to minimize joint impact during your training session.
• Place two cones 50 yds apart. Note: A football field is 52 yds wide. Don’t use widths
• From a prescribed stance, using proper speed mechanics, sprint 50 yds
• Properly decelerate, stop, and quickly change direction, repeat
• Complete two x 50 yd sprints. Rest the time prescribed between each shuttle
• Repeat the number of shuttles prescribed
• Your goal time is 0:17 sec or less. Repeat every minute on the minute