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 fast 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.
workout 1 start with a 1-mile warmup. run 8 x 600 meters (1.5 laps of a track) at 5k goal pace, these sprinting workouts are a great way to burn fat, build muscle, and get faster. doing just these 6 sprint workouts is enough to make you faster, according to research. got, sprint workouts for weight loss, sprint workouts for weight loss, sprint workouts for speed, sprint workouts at home, 100m sprint workouts.
the high-intensity effort of a 30-second sprint workout can give you impressive results. sprint workouts are great for believe it or not, you were born to sprint. tap your inner athlete with these sprint workouts 100m warm up: 1 mile in and outs (100m sprint; 100m walk) each lap faster; last lap 200m sprint stretches drills 2 x, backyard sprint workouts, sprint workouts for football, sprint workouts for soccer, 200m sprint workouts
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