So, now we’re going add one new kind of training to your weekly regimen. Repetition training, or sprinting, is an effective way to train your anaerobic metabolism. It also helps your running economy and works some different muscle fibers than longer, steadier runs do. These are the runs that are great for getting out pent up energy, testing your limits, and measuring improvements. They will help you not only physically in your longer training sessions, but also mentally. Once you get through these workouts, the other ones seem easy in comparison.
What to do now:
- Type of exercise: I recommend running on soft surface (grass, dirt, newer tracks) to start out with. Using eliptical machines, swimming, biking, and rowing can work well too. Using machines that have buttons controlling the speed aren’t as good for this in case you need to slow down or (hopefully) speed up. Today’s example is a running workout.
- Timing of your workout: To start, allow at least 10 minutes of warm up that are run at your base pace. Then, measure out 1oo yards. We will start by running this distance eight times as fast as you can with a full, static recovery. Later, we will shorten the recovery time or make it a more active recovery. End with a 10 minute easy cool down.
- Intensity of your workout: To start out, we’ll run 100 yards as quickly as possible. Push yourself. The recovery time will be challenging, but long enough to make sure you can complete all 8 repetitions. There is no holding back here. It is just all out, as fast as you can go.
- Goal to focus on: We’re working on efficiency here, so make sure to move in a straight line. Focus your eyes on the finish line and move everything towards that target as efficiently as possible. Arms are bent at right angles and pump from pocket position to right infront of your nose. Your stride should be long, and every step should push you forward, not up.
- How to progress: Do the same number of repetitions for the next 2 weeks, and then we’ll increase your repetitions, and lower your recovery time after 2 weeks. Eventually, we’ll move to more complex sprints that involve more coordination and focus. Once we are accustomed to the feeling of pushing our limits, we will do sprints on bikes, rowing machines, and eliptical machines.
Go get it, tiger! Challenge your limits. These are the workouts that will change your life!