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Tempo running isn’t just easy running. There are two types, and using the wrong one at the wrong time can slow your progress. Here’s how to use each properly👇🏾 🔵 Extensive Tempo Purpose: Recovery, aerobic fitness, rhythm, technique 🔹Intensity: 60–70% 🔹Feel: Relaxed, controlled, conversational 🔹Distances: 100–300m 🔹Total volume: 1200–3000m 🔹Rest: 30–90s walk/jog When to do it: ✅Recovery days ✅Between hard speed sessions ✅Deload weeks ✅Early season base work Example: 10×200m @ 65% with 60s
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