[Scott Johnston]

Tom Evans uses the sled push/pull for both pure power as in replacing hill sprints as Josh is suggesting or in a ME protocol of 30sec-1min on with short rests for 9-10 min.  We often do these facing backwards so the VMO muscle gets hit extra hard.  This is great for improving down hill running strength.

Tempo is an admittedly vague term that is used often in running training.  I think of it as the top of Z2 to lower Z3 range of HR. We often prescribe this by lactate and target in the range of 2-3mMol/L.

I hope this helps,

Scott