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8

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

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

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

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 ...


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

YES, pool running is great if you are hurt. Kevin Sullivan (Canadian Olympic Miler) is proof that you can come out of the pool and make the Olympic team a matter of weeks later if you stick to a good plan (keep in mind he was already in great shape going into the pool). A good read (with better reads through the links on the page) can be found here: ...


1

I would really recommend you these DVD's. I bought them myself and they are very usefull. You can get a lot of new Ideas from them and they are prety cheap so... Watch these trailer: http://sports-drills.com/demo http://sports-drills.com/



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