UCLA Tempo Runs

When I was in college my coach would have us run UCLA Tempo Runs in the fall.  I believe that these workouts were created by coach John Smith of UCLA.  This type of tempo is different than what distance runners are used to.  Like the distance version the UCLA tempo run should be done at a consistent pace but the run is broken into reps and sets of short runs.  The reps are separated by 50 meter jogs and the sets are separated by 100m walks.  The workout is harder than you would think, it's only 2200m.

Here's UCLA Tempo A:

100-100-100+

100-200-100-100+

100-100-200-200+

100-200-100-100+

100-100-100

- is the 50m jog

+is the 100m walk

The workout is usually done on the field inside a track, the 100s on the grass and the 200-400s are on the track.  The 50m jog is done by jogging across the field.  The pace is determined by your fitness.  If you're doing it for the first time I suggest holding back a little at the start, by the time your half way through you'll know if your going the right pace or if your going to burn.  I usually try to hit 20 seconds for each 100 and I go very slow on the jogs.

Tempo A is the easiest version, they go up to Tempo F.  Right now tempo A is a good workout for me, when I am in shape I like Tempo C.

Tempo C:

100-100-100+

100-300-200-100+

100-300-400-200+

100-200-300-100+

100-300-200-100