![]() Additionally, these moves motivate athletes to run with increased stride frequency. Jump roping, skipping drills, box jumps, and even high-knee sprints through the "rope ladder" that you often see at football training camps help runners' feet spend less time on the ground. Quality sessions focusing on core movements and explosive, plyometric leg exercisesgo a long way in creating super strong legs. That's when leg endurance and quickness comes in. It's important to note that being able to run faster, longer depends on strength and your body's ability to handle distance. You can easily adapt these workouts to your own 5K, 10K, and marathon race paces. On Sundays, he runs 15 miles at a pace that's 30 seconds per mile slower than his marathon race pace. On tempo days, he runs 4 miles at a pace that's 10 to 20 seconds per mile slower than 10-K race pace. For interval repeats, he runs 12 x 400 meters or 6 x 800 meters at slightly faster than his 5-K race pace. What you should do: Pierce does interval training on Tuesdays, tempo training on Thursdays, and a long run on Sundays. In stripping your training program to its essence, one is a long run, one is a tempo run, and one is a speed workout. On the other four days, you can mix in weight and cross training. ![]() The three running days should all be hard workouts. To make it work, follow the usual advice to alternate hard days with easy days. In using a three-day plan, you can omit what some athletes call "garbage miles." For those of us who live lives that aren't centered around running, a three-day training week might make the most sense.
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