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9

Definitely think you can go sub 25 minutes. The key with running is "Accumulated fitness". The more often you run and the more consistently (say 4 days a week for an entire year), the better you will become. So how do you get there? 1) Run often - minimum 4 days a week but slowly see if you can fit 5 or even 6 days a week into your schedule 2) Run ...


5

Yeah you should rarely, if ever, plan on adding more than 10% in either distance or speed per week as a general rule. More to the point of your question is whether you want to increase aerobic speed (how fast can you run 10k) or burst speed (how fast can you run < 1k). If the latter, then yes, bodyweight exercises like squats, one-legged squats, box ...


5

First of all, you should switch to referring to different pace units. Try min/km or min/mile. In the running world speed in km/h is nearly meaningless, as you'll hardly encounter these units. Now, if you want to meet your goal, you should look for a training plan that will take you to your end goal over several weeks. Such training plan should have a ...


5

Realistic is very subjective, but I think that the numbers of the German Sports Badge could count as realistic, as they are considered to be achievable by every more or less avid athlete. For a 5k run the numbers are: 18-29 30-39 40-44 45-49 50-54 55-59 men: 23:00 25:30 28:00 30:30 33:00 35:30* *) this activity is not recommended for ...


5

To summarize from a study published in the nlm.nih, lifting at a moderate tempo will allow you to lift more than you can at a slower tempo. This is very intuitive, as the slower you lift the more strength you exert and the sooner you will reach exhaustion. The study also concluded that there is no discernible difference in hormonal response for slow/fast ...


4

Anderson Silva, who is what one could conservatively call one of the most successful counter-punchers in modern mixed martial arts, includes two elements in his training that I would say are vital to that success: Copious sparring, focusing on technique and defense Dodging a racquetball thrown at his head Other than footwork drills for agility, ...


4

Shuttle runs, short wind sprints, lateral shuffle sprints are good exercises. For short burst speed, you need to practice short burst speed. Work into it though, simply going out one day and hammering a bunch of shuttle runs is a good way to pull muscles. The more you do it, the faster you will be. Also practice form drills, such as high knees and butt ...


4

Specifically for speed, plyometric jumps onto something are good (start low and get higher), and doing your 40 yard sprints dragging something like a tire or a weighted sled; that will get your acceleration going. For stamina, probably intervals. Get a round timer for your phone, that way you can listen to music, and get the timer signal as you run. Going ...


4

It would likely be dependent upon your machine but I did find this. Elliptical machines calculate average speed based on thousands of readings taken throughout your workout. Most machines measure your speed every few seconds and record the information in the elliptical's computer. Average speed is typically available in real time and as a final ...


3

According to multiple sources a good estimate is about 2 seconds per pound per mile (This is something around 2.7 seconds per kg per km). Note that it is not a linear formula, there is a point where losing more weight will result in loss in muscle mass, which is likely going to hinder performance. Unfortunately I couldn't find any scholarly research on this ...


3

If you want to win a 5k, walking is a great start, but will probably not get you there on its own. Fast walking will help you build a strong base level of aerobic fitness. Your heart and lungs will develop and improve your capacity for running. After you build this base, your cardiovascular system needs to learn to function efficiently as you approach (or ...


3

Basic running concepts are as follows: Certain running intensities cause certain adaptions within your body (VO2max, lactate threshold, etc). Therefore, when training, runners often either Run at a constant pace/intensity Run at a constant pace/intensity with breaks in between, known as interval training (used for high intensities that can't be maintained ...


3

Unfamiliar exercises are harder than familiar exercises. The 8x400 zonked you because you're used to 20k runs. A sprinter used to 8x400 would be zonked after a 20k run. Things we're not good at or that we don't do are more exhausting.


3

Besides plyometric and dragging, I would also work on reaction speed exercises. For example, lay on the ground, wait for a signal, get up and sprint shorter distances. The reason is that your goal is to use the sprint in a team sport context where reaction speed is important. Typical reaction & sprint drills from basketball (where the distance is ...


2

(This is lifted from another answer I gave, so it may get flagged; I'm okay with that.) Here's a quick list. Sled/tire pulls and/or chute runs (also improves stride length). If you don't have equipment, have a partner apply resistance throughout the run. Skips (aiming for either vertical or horizontal max) Falling starts (lean forward until you lose your ...


2

You can find a deep-level answer to your question by studying D.T. Suzuki's book Zen in Japanese Culture and he goes even deeper in his essay in Zen Buddhism and Psychoanalysis (by Fromm, Suzuki, and De Martino). The picture is filled out by Eugen Herrigel in Zen in the Art of Archery. Thinking to ourselves in words gets in the way of responses that have ...


2

Given that you seem to be very experienced in the field, i.e. know all the technical aspects of the situations back and forth, and assuming that you are fit, it might make sense to focus on meditation. Over time, meditation can help you with of seeing the situation as it really is and that might be better for reaction speed and timing than basing the ...


2

Concept 2 actually have a page that may help you. Some of the better times are around the 33 -34 minute mark. The page is dynamically generated depending upon criteria you enter. Below I've selected a few men age 19-29 heavyweight (>75Kg) world ranking for Concept 2 Rowing: 1 Eric Murray 29 Cambridge, New Zealand NZL 31:17.2 IND_V D 2 ...


2

Exercises that require increased cardiovascular activity should all help improve stamina, and exercises that require explosive muscle movements should all help improve power, acceleration and speed. For instance, swimming is a great total-body exercise that can improve both. It's worthwhile to note, however, that other exercises probably can't help you ...


2

Lowering a weight slowly then explosively curling it is doing a "slow negative". For fast punches and kicks you should be working on your basic barbell lifts: squat, deadlift, power clean, overhead press, push press. These are the best method for developing a high power output. Add in some fighter-oriented bodyweight and dumbbell work from Ross Enamait and ...


2

I doubt if isometric exercises could improve punching speed – maybe you meant bodyweight exercises? Isometric exercises are ones where the muscle that's working is being held in a constant state of contraction, as in a plank. Here are some exercises to improve punching speed and power that we use in my boxing class: Push jabs: Hold a medicine ball so it ...


2

For backpacking on trails we used these values: 1 mph, you're plodding around. 2 mph, you're walking at a leisurely pace 3 mph, you're walking at a "good pace" 4 mph, you're doing some serious hustle Some high end speed hikers have done the 2,600 mile Pacific Crest Trail averaging ~40 miles a day. If I had to take a wild guess, irrespective of fitness, ...


1

First things first, it is possible, though not guaranteed. I did it for my 5KM and 10KM pace, not half and marathon. It comes down to training, and this is a lot of hard training. Lets start off - a 5:30 mile is a strong pace, compare to your average runner, that is 3:25KMs or 17.56KM/h (10.9Miles/h). I managed to build my pace over two years. When I ...


1

No. If your fastest pace for 1 mile is 5.30. Unfortunately the further you go the pace will drop off. There's various websites that will predict your race times based on other distances, ie I guess it works out your potential. Here's one http://www.coolrunning.com/engine/4/4_1/96.shtml You can help reduce the drop of pace by interval training and a long run ...


1

I'm in the same boat myself. I don't have an authoritative answer to it, but I think it really just boils down to any given form of exercise targets a different form of muscular and cardiovascular exertion and performing a particular set of motions has an aggregate positive effect, but doesn't necessarily apply to the next set of motions. Walking is a ...


1

No. There is no reason why that exercise will make you slower. Actually, doing that exercise which affects Quadriceps (and a bit of Hamstrings), will make you faster on hills.! You should make it in the mornings! or for warm-up !


1

It's always nice to see people getting into running :) I personally run my 5k's around 15-17mins. However, I think that time really doesn't matter, it matters whether or not you pushed yourself. I vomit after every race, but I always feel good, physically as well as mentally because I know that I did my best. Don't worry what your time is, just do your ...


1

One simple thing that you can do is start jumping rope. It's good for overall conditioning, and you have to get your feet moving quickly and rhythmically to do it well. There are tons of variations, too, so if you get good at straight skipping, you can do double jumps, cross overs, etc.



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