How to Increase Speed and Endurance in Running

Table of contents:

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