How to Increase Speed and Endurance in Running

How to Increase Speed and Endurance in Running
How to Increase Speed and Endurance in Running

Table of contents:

Anonim

Do you feel like you can't run fast and far? Then interval training is for you!

Steps

Improve Your Running Speed and Endurance Step 1
Improve Your Running Speed and Endurance Step 1

Step 1. Start by running slowly for 5-15 minutes

Improve Your Running Speed and Endurance Step 2
Improve Your Running Speed and Endurance Step 2

Step 2. Do dynamic stretching of the muscles (for example, leg bends, lunges …) to prepare them for the movements and intensity of the session

Part 1 of 2: Interval training

Improve Your Running Speed and Endurance Step 3
Improve Your Running Speed and Endurance Step 3

Step 1. 60m sprint - 60m walk (start slow and increase every week / day)

Improve Your Running Speed and Endurance Step 4
Improve Your Running Speed and Endurance Step 4

Step 2. 200m sprints - 2 minutes rest

Improve Your Running Speed and Endurance Step 5
Improve Your Running Speed and Endurance Step 5

Step 3. 70 seconds of sprinting - 20 seconds of rest (advanced)

Improve Your Running Speed and Endurance Step 6
Improve Your Running Speed and Endurance Step 6

Step 4. Jump rope for 5 minutes - rest 2-3 minutes

Part 2 of 2: Strength training

Improve Your Running Speed and Endurance Step 7
Improve Your Running Speed and Endurance Step 7

Step 1. Strength is the foundation of Speed and Endurance, and lifting weights 1-5 (6) will make you more explosive (70% of a set at MAX weight)

Improve Your Running Speed and Endurance Step 8
Improve Your Running Speed and Endurance Step 8

Step 2. These exercises are great for increasing your explosive strength:

Improve Your Running Speed and Endurance Step 9
Improve Your Running Speed and Endurance Step 9

Step 3. Power clean, push-ups (squats), jumps, dumbbells …

Advice

  • Do not forget about stretching before starting (believe me, when you grow up your body will be grateful!).
  • Warm up!

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