Some Types of Essential Training to Run Faster

Comes a point which is not enough to go 10 kilometers running and trying to do the distance faster than before. Today we are going to add a comment four types of training to run faster.

As they often say: If you want to run fast, you have to train fast. These workouts are intense, with shorter distances to which we are accustomed, but nonetheless they are not effective. Learn to How to train to run faster:

Short series: If you want to run fast, fast trains

With short series we refer to series ranging from the 100 meters to 400. The technique of race is different when we go to the trot, and when we are running fast. Why work series short and fast will help us influence the technique, also in force.

I propose you one day a week to finish the long filming you have planned with 6 series of 100 metres to stop. Running strong after jogging shows very different feelings and motivates us, since we see that we are capable of running at a high speed.

We also can dedicate one day a week to do short sets. I leave several standard examples that you can adapt according to your level:

  • 10×200/60″: ten series of 200 metres, resting one minute between series and serial.
  • 6 x 400/60-90 “: six series of 400 meters with a minute or a minute and a half between series breaks.
  • 4 x 100/60 “+ 3 x 200/60″ + 2 x 400/90 ”: series in inverted pyramid, starting with series of 100 meters and 400 series-ending.

Slopes: pure power for the stride

If there is a type of training that improve the power of your stride It is this. The slopes are training most often neglect the brokers, however it is a very grateful training.

With the slopes we can play with the type of inclination and distance. If you are not accustomed to, I do not recommend earrings more of the 5-7% for 30-50 metres. We can also put slopes in a day of shooting, looking for circuits with a drop. But if you’re looking for tune for a competition, I recommend devoting one of every ten days to do work of slopes.

Fartlek: run fast without neglecting the background

A form of run fast but without forgetting to do volume or mileage. The fartlek provides best recovery times and better adaptation to the changes of pace when we are in competition.

It is also interesting to dedicate one day a week to do this kind of work variable in intensity. Rather than train for distance, I advise you to train times on the fartlek. For example: one minute fast-paced and 3 at normal rate.

Here also we can play to make pyramid:

  • 4-3: four quick minutes and four minutes to pace.
  • 3-3: three quick minutes and three a rhythm.
  • 2-3: two quick minutes and three to pace.
  • 1-3: a quick minute, and three a rhythm.

If we invest the pyramid, we incidiremos on fatigue at the end, being a more intense workout. How to do fartlek race time you can go changing, It is important to adapt it to your level of training. These examples that I are a popular corridor for average.

Work force in the gym: the weights are also for the corridor

We will not tire of repeating it never: a runner must visit the fitness room or the weight room frequently. This does not mean to win high muscle mass and opposite make slower. A well-planned strength work in the corridor will make it faster and stronger, especially in the last kilometres of the races.

At HowStuffWorks, we have several examples of circuits to work force. In my view it is more “fun” ways to improve the strength in the corridor. Many times, when we are accustomed to running outdoors, it chokes us much be locked between four walls lifting weights. Work on circuit can be made more bearable This type of training.

I also recommend an article by José Alberto where he proposes a special corridors for strength training. As I said, the important thing is to work force in the corridor, at least one day a week.

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