6 votes

Why include sprint workouts in a training program focused on long distance?

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 ...
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5 votes

Why include sprint workouts in a training program focused on long distance?

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 ...
  • 1,502
3 votes
Accepted

Are running track lap distances standard? What are they?

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 = ...
3 votes

Why do sprinters have muscular arms?

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 ...
2 votes

Sprinting and weight lifting

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 ...
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2 votes

Why include sprint workouts in a training program focused on long distance?

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 ...
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2 votes
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What are the most common interval workout routines?

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 ...
  • 6,954
2 votes

How do calories per distance vary with speed: walking, running, and sprinting?

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 ...
  • 1,195
2 votes

Should I train at what I want my best to be?

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. ...
  • 1,538
2 votes

What is Limiting Factor in Running Fast?

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 ...
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2 votes
Accepted

What muscles are responsible for the flight phase of running?

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 ...
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2 votes
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Impact of cardio during caloric surplus (Bulking phase)

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 ...
  • 231
2 votes

Supplementary exercises to sprints

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 ...
  • 171
2 votes

Supplementary exercises to sprints

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, ...
2 votes

What was the meaning of 5x5 sprint performance on cyclists?

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 ...
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2 votes
Accepted

Can a person with high myopia sprint?

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 ...
  • 22.7k
1 vote

Is there an accurate way to assess the fast/slow-twitch muscle fiber ratio in your legs?

Accurately no. Unfortunately there are no proven ways to measure muscle fiber composition. A muscle biopsy is an invasive technique involving the surgical removal of a small muscle tissue sample. ...
  • 2,775
1 vote

Should I start breathing deep immediately starting a sprint

you should breath naturally and as calm as you can. even, if possible. of course as you begin to expend energy your breathing rate will increase as your heart rate increases. dont hold your breath
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1 vote

What pair of muscles provides the most power for running?

Your gluteus maximus (butt) and quadriceps (front of your thighs) provide the bulk of the power while sprinting. Your glutes and quadriceps work to absorb vertical forces and push into the ground to ...
  • 159
1 vote
Accepted

Should sprinting be a part of 10x800m or similar speed work?

When I've done these the coach has said to run the intervals at a steady target pace. Assuming you're on a track with 1 lap recovery you would be running 12000m with 8000m at pace, I would expect the ...
  • 158
1 vote

Should sprinting be a part of 10x800m or similar speed work?

It depends on the distance that you are training for. With something like a marathon, I would place little importance on all out sprint training. The only likely time it might matter is in a sprint ...
  • 22.7k
1 vote

Should sprinting be a part of 10x800m or similar speed work?

It is my understanding that speedwork is sustaining maximal effort over a fixed distance which is usually short (ish). Personally: I do 'speedwork' for 500/1000m intervals. While it's not sprinting ...
  • 6,954
1 vote

What is Limiting Factor in Running Fast?

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 ...
  • 1,538
1 vote

How do you use a heart rate monitor for track workouts and speed work?

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 ...
  • 6,954
1 vote

What are the most common interval workout routines?

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 ...
  • 156
1 vote
Accepted

What movements differ between the appearance of running casual and running fast?

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 ...
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1 vote
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Speed, Endurance, Pace off the Mark

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 ...
1 vote
Accepted

Is my training regime going to build muscle mass?

General rules of strength/muscle volume (not endurance): Don't work the same muscles heavily on consecutive days. If you can do more than 15 reps in a set, the load is too light. Your pull ups/chin ...
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