Tempo Workouts can be a great way to introduce your sprinter to the general preparation phase. Especially for an athlete who is out of shape, this can be a good way to improve fitness and slowly improve work capacity. Speed is very important for the 100m, 200m and 400m athlete this is a good way to keep quick rythm in workouts in preparation for speed workouts later in the season.

During the season, tempo workouts can help with recovery from high intensity days, teach rhythm and improve running gait and pattern. 

Tempo workouts can be fun if done right.

Below are sample workouts you can do. 

100-100-100 100-200-100-100 100-100-200-200 100-200-100-100 100-100-100

(50m walk/rep, 100walk/set)

2200m Total

Endless relay

8x200m
1600m Total

Pyramid Tempo

100-100
200-200
300-300
200-200
100-100
(50m walk/rep, 100walk/set) 1800m Total

100m-50m 200m-50m sit ups pushups rest jog 200m repeat x 5 sets

Workouts like these are best done at 75% to 85% effort depending on the training phase.

A lower percent is best for general phase and higher for pre competition phase.

Best of luck