When introducing speed work into a training programme, it’s important to do so safely. Running faster will force you to break out of your comfort zone and start recruiting your previously unused fast-twitch muscle fibers. Doing too much, too soon, however, will result in injury, so it’s important to sprinkle in speed work in small doses.
Tonight we’ll do some Strides:
Strides are an easy and effective way to gently fire up those fast-twitch muscle fibers that will power your future speed workouts. So, how do you do them?
After one or two of your regular old runs during the week, find a flat stretch of road and accelerate for 15-20 seconds. Once you approach top speed, gradually decelerate back down to a jog.
Repeat four to six times and take a minute or so between repeats to catch your breath and get ready to go again. Remember, these aren’t all-out sprints but short accelerations. Focus on running relaxed with fluid form: get up on your toes and lift your knees a little more than you ordinarily would while covering ground quickly and comfortably.
And we’ll do some team games too:
In groups of three, we’ll see how many times we can run from point to point individually as a group. Runner 1 runs as fast as they can to Runner 2, Runner 2 runs as fast as they can to Runner 3, then Runner 3 runs back to where Runner 1. See how many complete loops the group can do in 5 minutes.
R1 R2 R3
And then we might do some Fartlek if there’s any time left. All with the aim to have fun as a group and to push Kaizen’s to run that little bit faster in the long run. 🙂
To sign up to join us, go here:
We meet at the Marriott Hotel at 18:15 tonight.