![]() Take 5 to 8 minutes to rest between each sprint. Because these runs are longer and more intense, rest periods are a little longer. That distance is perfect for someone who's training to run a longer race, like the 800-meter. Specific endurance which is the race pace for your event, is the ultimate goal, but this cannot be achieved without speed and endurance. In essence, there are 3 ingredients to becoming a great long-distance runner speed, endurance, and specific endurance. ![]() For example, you could run 300 meters, 250 meters, 200 meters and 150 meters, resting four minutes in between each sprint.įor longer distances, run between 400 and 600 meters per sprint. In fact, long-distance runners can benefit greatly from track workouts. That way, you can keep running at your top speed even when you fatigue. You can also start at a longer distance, like 300 meters, and run shorter distances each time. Middle Distance Sprintsįor a middle-distance workout, run 150 to 300 meters three to four times and rest four minutes between each run. Do two to three of these sprints back-to-back, rest four to six minutes, and then do two or three more sprints. Short Distance Sprintsįor a shorter-distance speed endurance workout, run 60-80 meters close to your top speed. Speed endurance workouts help you run faster for longer. Try to run each sprint in the same amount of time, which means that the workout will get harder as it goes on. Remember that you're working on maintaining speed, so each sprint that you do in a training session should be around the same speed. Down: 1,600 meters x 2, 1,200 meters x 2, 800 meters x 2, 400 meters x 2, with a 400 meter light jog in between each interval. Aim for about 95 percent of your top speed on each run. This is an incredibly tough workout, which tests and builds both your endurance and leg speed. An easy way to calculate the relative intensity of a run is to divide the athletes 100 performance by the percentage you want them to be running at. If you give it everything you've got on all of those training runs you'll be exhausted. Hence, when an athlete capable of running ten seconds for the 100m takes twenty seconds to cover the same distance the run was performed at 50 intensity. In a speed-endurance training session, you might run four, five or six sprints near your top speed. How Fast to Runīecause speed endurance isn't the only part of your training, it's important to leave a little bit in the tank after every training run, so you're not completely exhausted. Most people can't maintain their top speed beyond 600 meters, even if they're an advanced athlete. Between 400 to 600 meters, there's a grey area where your body will begin to max out on speed and you'll be forced to slow down. There is a limit on the amount of distance you can train for speed endurance. Your speed endurance training distance is usually shorter than the distance for you're training. Depending on the distance of the race, you want to run your speed endurance training distances will change.
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