so if you’re trying to improve your running performance—even if it’s just to get those miles over with more quickly—then you need to incorporate sprint workouts into your routine. the way you do that is with speedwork. “running at goal race pace, track repeats, tempo runs, striders, fartleks—they all fit into the ‘speed’ category of training,” says elizabeth corkum, a usatf-certified running coach at precision run in new york city. “flirting with faster paces during interval training and other speed workouts will get you to faster results over time and help you break through,” honerkamp says. “speed training helps your body get better at supplying oxygen to your muscles in a more efficient way,” which will make a runner improve at any distance.
adding in speedwork just one to two days a week can yield huge benefits—especially if you’re new to it. “i usually start runners new to speedwork with striders,” or short bursts of speed, corkum says. “speedwork is high stress, and so striders are a short taste of that stress. if you don’t know your 5k or 10k paces, go off effort and build up once you become comfortable. “the workout ends with faster paces than the bulk of the workout, teaching the runner to find that next gear while tired.” “use the first one to two intervals as part of your warmup,” says honerkamp. you don’t need to go out too fast or all out at the end.
try one of these four sprint workouts—two for beginners and two for advanced runners—and try this 20-minute beginner sprinting workout. 5-minute warm-up of brisk walking or easy jogging; 30- feel free to modify the routine as you like; see for yourself what works best for you. sprint workouts are intense, and you , sprint training program pdf, sprint training program pdf, sprint workouts for speed, 100m sprint workouts, sprint workouts for weight loss.
these sprinting workouts are a great way to burn fat, build muscle, and get faster. sprint the straight-a-ways (100 meters), and walk the corners to recover. repeat this for 1 mile. cooldown: walk one lap. perform endurance workouts to improve your heart rate, and thus your ability to sprint , explosive sprint training, sprint training app, sprint training at 50, speed training workouts
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