For some, running can be torture. However, if you are a conscientious objectors, then we dare to try these tracking exercises to see if you still feel the same way. Designed by Bobby McGee, a 30-year endurance coach who specializes in the three disciplines of middle and long distance, cross-country, road, marathon and triathlon, these exercises will help your overall fitness and athleticism. If you are already a runner, they will help you improve your speed and endurance, and may even hit a PR this fall.
These five exercises are arranged in a full seven-day or ten-day training programme to fully recover and avoid injury. Warm up before each track routine. Some training will be carried out with additional training.
* accelerate development exercise.
Extra warm-up: complete 4-6 important steps (increasing a lot of energy in a very short time). Keep these under 9 seconds. Recover fully between each. Then, complete a set of 5 progressively faster 50 m strides; The last three should be in your most controllable effort. With each attempt to reach the maximum speed as soon as possible. Take 3 minutes to walk and exercise each other. Take a five-minute break and start.
Distance: 90 meters (to work speed), 120 meters or 150 meters (to work endurance) divided into three equal distance marker cones.
Step: your run is divided into three parts. Ship out the first third, then “float” at the next third (slightly off the gas to maintain the speed), then accelerate to the last minute maximum effort. For example, if you choose a 120-meter runway, run 40 meters, then “float” 40 meters (slightly off the gas to maintain speed), then accelerate again to the maximum strength at the last 40 meters.
Recovery: complete recovery between each recovery. After all the delegates are finished, cool for 5 to 10 minutes. End the meeting with a bubble wrap, focusing on your calves, quadrilateral and hip flexors.
The man had a standing side stretch.
Walk, then lightly jump or run for 5 to 10 minutes. Then, perform some dynamic maneuvers: heel walking, knee hugging, four-wheel trailer, lunge, and bump.
* speed endurance
Distance: 200 meters or 30 seconds of effort.
Representative: 8 to 12
Step: 95 per cent single maximum effort. (if your maximum effort of 200 meters is 35 seconds, then your slowest time should be 37 seconds.)
Recovery: fully restored between delegates (3-4.5 minutes). Walk or jog lightly.
* MAv (maximum aerobic speed) shuttle.
At the end of the track 100 meters long, the two sides of the cone mark 20 meters as the recovery area.
Recovery: 50 meters, take twice as long to run 100 meters (if you run 100 meters in 20 seconds, restore 50 meters in 20 seconds)
Representative: 3 groups of 5 minutes. [repeat 100 meters, then 50 minutes to restore 5 minutes.]
Step: your mileage.
VO2 Max workout
Distance: 300,400 or 500 meters (select distance less than 75 seconds to complete).
Representative: 6 to 10
Speed: faster than your workout # 3, or a mile of your PR speed.
Recovery: half the speed range within the same time frame (so if you run 300 meters in one minute, run 150 meters in one minute)
Extra warm-up: be sure to run a little more than five minutes when you warm up for this exercise. And at the end of the warm-up, accelerate 3-4 minutes. This is called startup and will ensure that you get maximum value from exercise.
Distance: 800 to 1600 meters (each representing about 3:30 to 6:00 minutes worth of work, but not more than 30 minutes overall).
Representative: 5 to 7
Pace: slightly faster than your 5K.
Recovery: about 60 to 75 percent of the time (5 minutes of effort requires about 3-3 to 45 minutes of recovery).