7

Hold a stopwatch in your hand, press it at the moment when you start sprinting, stop at the finish line, and then add 0.2-0.25s to simulate a reaction time as in a real start. If you are uncomfortable running with a stopwatch in your hand, then have someone else time you; start timing nce the first foot hits the ground, and at the end add about 0.6s. This ...


6

With the exception of a track event, most everything else will have hills. I've heard hill repeats referred to as "speed work in disguise". What they have in common is rather than the steady-state output you can build up on the flats, you need the ability to generate a lot more output, and then recover quickly back to your steady-state maintainable race ...


5

Nowadays, most training plans for Marathons, includes both lots of LSR and later a fair bit of speed work. The common idea is to first build up your ability to run long distances on fat and later add speed. As the first part will inevitably slow you pace a bit over time, the later part is needed to get the speed back into the run. E.g. the first 8-12 weeks:...


5

Tom Kurz' book Science of Sports Training has a good chapter on speed training, with oodles of studies backing it up. One relevant section is on page 191-192: A well-trained athlete must rest 5-8 minutes between sprints of up to 100 meters if the number of repetitions is not excessive. Because these rest intervals are so long, besides passive rest light ...


4

Given the above regimen, another sprint workout is the last thing I recommend. On that schedule, in your two sessions you are doing at most, 5 miles (8k). That is pretty meager training for the distances that you are considering. I would make your third run a slow to medium paced 10k run. Running long distance fast is about your base and consistency, and ...


3

Most tracks are 400m so on the inner lane one lap would be 400m. As you go out the distance is farther There also should be markings on the track for 100,200,300,400 and 1 mile The formula, L = 2S + 2pi(R + (n-1)w) can be used to calculate the distances around the track for the various lanes. In this formula L equals the lane distance, S equals the ...


3

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 ...


3

Despite the technical verbiage above, OP is correct to be questioning why a sprinter should have such pronounced upper body musculature. Not only would you naturally have to perform regular and intense hypertrophic exercise to develop such muscles, not the best use of energy for a sprinter, but the intense regime and diet of an Olympic athlete should really ...


2

Instead of thinking in terms of sets and reps, think instead in terms of groups of exercises and the manner in which you perform them. The weight room is there for both general physical preparedness, and to build more strength. The goal is to build both plain physical strength and explosive strength. The most important principle is Compensatory ...


2

Your "steady" pace will get faster : the aim is to run faster for a longer time. It also makes running "slow" easy in comparison. I ran my first half last year and only did 40-90 min steady runs for training. This year I included more intervals and hills, with one long run per week. I definitely feel faster on my long runs ! The important fact is that I ...


2

Sprinting sessions typically are once to twice a week. When sprinting, you want to work with either low intensity (<75%), or high intensity (>95%). Don't try and skirt the middle, as you won't ream any real benefit from it. Low intensity will be good for development of improved sprinting form, active recovery, and improved endurance. High intensity ...


2

I believe you are looking to break down a 10km run into intervals that are suitable for helping you develop anerobic fitness for competing. Hopefully you understand that to improve at X activity, the common advice is to DO X activity A LOT. However, progression through intervals can be beneficial for a variety of reasons. The Main types I am aware of: Heart ...


2

This is non-trivial as the body has 3 different, but connected, metabolic subsystems, see Nutrition for Health, Fitness, & Sport, or How does one train for sports when the three metabolic pathways interact?. So a sprinter will likely only anaerobically consume the ADP present in their muscles, and possibly utilise some energy held in their blood sugar. ...


2

To answer your question in the title. No, dont train at what you want to be able to run at. Do a mile, 12 minute, or 2 mile test run at your best then use this to base what your training should be. Look up Jeff Galloway's magic mile table or use McMillian's calculator to figure out what your goal distance time would be using the test run time. This time is ...


2

There are several factors that restricts humans to run at very high speed over longer distance. Muscle fatigue, body's ability to consume oxygen and making use of the stored energy are a few. In simple terms, when you move at fast speed, you'd need more fuel. Your body has a limit under which it works. When you do intense workout, you'd need constant supply ...


2

tl;dr- Core, everything below the waist, and throw in your arms. A coordinated running stride uses the arms for counterbalance, and the shorter or more intense the speed, you will use them for drive as well. The core keeps your balance, and obviously the legs are used. The primary drivers in the legs will be the quadriceps, hamstrings, glutes and calves. ...


2

Would this plan be an optimal solution for increasing muscle mass while keeping fat gains to a minimum and reaping the other benefits of cardio (I would not be eating at a deficit)? Only you can answer that question. Depends on how heavy you are lifting :). Lift heavy and do lots of it (high volume) and you'll build. Will this amount of cardio affect my ...


2

You could try plyometric weighted squats. Basically, jump squats, but with a weight on your back (or front if you prefer). I've found these to be excellent when trying to improve speed as you build a lot of explosive power, which is exactly what you need when sprinting. What are plyometrics? Plyometrics, also known as jump training or plyos, are exercises ...


2

Based on personal experience, the big lifts do help a lot. Squats and deadlifts followed by a plyometric superset (e.g. vertical jump, or broad jumps) - the key here being not training to failure, but training until you feel your form starting to deteriorate. But the one thing that I noticed help me get faster: Sled pushes and pulls. The biggest reason ...


2

I believe this may be misconstrued from something Mark Rippetoe, a renowned strength coach, said. To paraphrase: Say you have a cyclist, and this will never happen, who has decided to hang up cycling for 6 weeks and dedicate that time to strength training. Now, if we look at every pedal stroke as a sub-maximal measurement of force production. Let’s just say,...


2

Absent any underlying pathology, there shouldn't be a risk with sprinting and high myopia. There are classifications in the Paralympic games that cover this in various athletic events. As long as the sport doesn't involve head/face impact (Such as boxing, full contact martial arts, MMA, etc), there should be no appreciable increase in retinal detachment ...


1

If you use a calculator like McMillan.com then you'll see what you should be able to do - equivalent efforts - for different distances like going from 400m in 60 seconds to 1600m in 4:40. I think the reason for the difference that you or the person your talking about is that the 400m run is being done more as a sprint than the 1600m run which cannot be ...


1

It means that, for example: If resting heart rate is 50bpm and VO2 Max HR is 200 bpm (easy numbers), then your 'working heart rate' for the majority of your speed work should be 90% of your VO2 HRMax, (90% of 200 = 180 bpm). Working heart rate is your average heart rate during the exercise. If you have a watch-style monitor readout then if you checked it ...


1

You can probably choose any distance from 200m to 5000m, use a factor such that the total distance at target pace is somewhere between 2k and 10k and use ca. half the distance as recovery and you have a list of common interval workouts. 5k runners do in general more of the shorter ones while marathon runners may even do something like 3x5k at marathon pace. ...


1

Without seeing you running, it's very difficult to determine much about your running form. I assume that you're keeping up speed with your peers, right? However, perhaps it's possible to guess away at this if we can get feedback from you. My first bet is that it's a matter of how upright you are. For whatever reason, it makes a large difference in the ...


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

If you have access to a track that is the best place to increase your speed. Since you are mainly interested in quick bursts of speed you should concentrate on doing repeats and intervals. You could start with 100m repeats and even ladders where you do 2x100m, 1x200m, 1x400, 1x200, 2x100. You should do a 30 second recovery between each set. The next ...


Only top voted, non community-wiki answers of a minimum length are eligible