![]() ![]() A couple of workout examples used by the Marauders:Ī. It is an essential component in training the dual hurdler. *Example: 2 x 200m with spikes 95% intensity with 8 minutes recovery, 12 minutes recovery between set, 1 x 350m with spikes 95-100% intensityĪlthough some coaches are hesitant to “mix and match” energy training systems, we have long employed this method very successfully. #Special Endurance 2 Runs of 95-100% of maximum over 300-600m or 40 seconds of running or more. *Example: 2 x 200m with spikes 95% intensity with 6 minutes recovery, 10 minutes recovery between set, 1 x 300m with spikes 95-100% intensity. Recovery is complete or near complete-up to 20’-30’. #Special Endurance 1 Runs of 95-100% of maximum over 150-300m or 20-40 seconds of running. *Example: 3 x 80m 95-100% intensity from a four-point stance with 4-5 minutes rest, 10 minutes recovery followed by 1 x 150m with spikes 95% intensity. Recovery can vary between 2’-5’ for reps and 8’-12’ for sets. #Speed Endurance Runs of 95-100% of maximum over 60-150m or 7-20 seconds of running. * Example: 4 x 40m blasts with spikes from blocks intensity with 5-6 minutes recovery per rep. #Speed Runs of 95-100% intensity over 30-60m or up to six seconds of running. SPEED/SPEED ENDURANCE/SPECIAL ENDURANCE 1 & 2 An explanation of each and sample training sessions are included. First, let us review speed and speed endurance. One of the first tasks for the coach is to blend the correct amount of speed, speed endurance, and special endurance 1 and 2 into a total training package. But while there are many differences and some can be very problematic, there are also many commonalities in the training for the two events. The coach is essentially being asked to teach toward two quite different models. The challenges are numerous and they can be difficult. Most are collegiate hurdlers and typically designate one of the races as their specialty by the time they reach the post-season.Īlthough a hurdler may select a primary event, that doesn’t change the task that a hurdle coach will face if he is asked to design a training program for the dual hurdler. We are seeing fewer and fewer hurdlers who train and compete in both the sprint hurdles and the intermediate hurdles. We live in a world of specialization and track & field is no different. If you want to increase muscular endurance to run faster, check out this workout.A look into the world of a coach who is confronted with the challenges and issues of designing a training program for the hurdler who wishes to compete in both the sprint hurdles and the intermediate hurdles.īy Mike Thorson, Former Director of Track & Field/Cross Country at the University of Mary ![]() These exercises are included in the workout. For example, if you sprinted for 30 seconds, you should rest for 90 seconds, if you sprint for 60 seconds, rest for 3 minutes.īefore doing sprint exercises, 5-10 minutes of warm-up run and dynamic stretching exercises should be applied. You can run at the same speed many times, but for every 1 second you run, you should rest 3 seconds. Remember that you need rest between sprints so your body can recover. Otherwise, you may feel nauseous or dizzy. You need adequate rest time between each sprint to maximize your speed and allow oxygen to return to your muscles. Sprinting is a high-intensity interval training that will consume all the oxygen in your muscles. To be a faster runner you have to, well, run more and run faster. ![]() After a few sprints, you can gradually increase the number of sprints to 8 or 12 depending on your physical fitness and goals. If you’re doing your first sprint run, 4 laps is enough. It is important to do short distance sprint training 2 to 3 times a week. In improving speed, the application of running mechanisms and acceleration training is an effective way to help you improve your ability to sprint faster. It is necessary to maximize motor skills in order to develop genetic traits to their highest potential level by speed training. ![]() It can be defined as the ability of a person to move himself at the highest speed, from one place to another, or the ability to perform movements as fast as possible. Speed is the ability to cover a distance in the shortest amount of time. With patience and hard work, you can increase your running time in just a few weeks or months! There are many ways to improve your running speed, but some of the most important ones that benefit its improvement are interval training, endurance workout and strength training. Whether you’re a beginner or an experienced runner, you probably want to improve your running endurance, speed, and performance. ![]()
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