Fred Duncan on Instagram: "Tempo runs are one of the most versatile tools in my programs. I use them in return to run protocols, as conditioning for both team sport and T&F athletes and to build tolerance for higher intensity sprinting. They can take many forms…linear runs, bike tempo, multi-directional work. A classic setup is an 80-100 yard run at 65–70% of max velocity, followed by active rest (push-ups, abs, etc.) or a walk (40-50m). That’s extensive tempo. Shorten the recovery or raise the