whats a good speed building exercise...or running method i can use to increase my speed
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Thread: Reduce mile time
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07-13-2009, 11:26 PM #1
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07-13-2009, 11:29 PM #2
I think a speed building exercise would be pointless, its not like your gonna be able to sprint the mile.
I think you should pretty much just try and push the pace every time you run a mile."Let’s face it, the ol’ .30-30 WCF has the ballistics of a dropped potato, but at least it makes up for that with ubiquity. The .25-45 Sharps? Nope."
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07-13-2009, 11:37 PM #3
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07-13-2009, 11:40 PM #4
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07-13-2009, 11:41 PM #5
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07-14-2009, 01:37 AM #6
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07-16-2009, 07:44 PM #7
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07-16-2009, 08:04 PM #8
- Join Date: Jul 2009
- Location: Illinois, United States
- Age: 37
- Posts: 561
- Rep Power: 608
find a football field, sprint to one end, jog back, sprint back, jog back... do it untill you puke. it will build your endurence. Swim underwater, its a good way to build your lung capacity. Lastly since your trying to control your breathing while you run, on the exhales say a phrase or sing a song. I sing marine corp cadances. Im prepping for bootcamp and this is all stuff my sargeants have told me to do. My mile time has gone from 12 minutes to under 7 mins.
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07-16-2009, 08:45 PM #9
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07-16-2009, 09:13 PM #10
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07-16-2009, 09:18 PM #11
nooo!!!! just dont do this.
id say doing 400s 800s 1600s 3200s will help.
try doing 4 400s under 70 second pace (4:40 mile)
not consecutively
your pace is very important, i have no idea what shape youre in but regardless you want to start the first 100m of the race fast ...wait idk know if you want to do this for a race anyway just run distance more...Hurdle the dead, trample the weak.
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07-16-2009, 09:25 PM #12
- Join Date: Dec 2008
- Location: Dillsburg, Pennsylvania, United States
- Age: 34
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Do squats. It has been proven that when it comes to endurance running that weight lifting on legs have lengthened strides and dropped times.
235x6 falt bench
185x6-8 incline
295x1 decline.
205x1 close grip bench press last time I checked.
Squat now finally getting back into legs after the injury.
245x8 squat.
295x10 deadlift
28 inch vertical as of middle of last yr. Will be rechecking soon.
Phil 4:13 "I can do all things through Christ who strengtheneth me" KJV
I Thes.5:21 "Prove all things; Hold fast to that which is good.
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07-16-2009, 09:25 PM #13
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07-16-2009, 09:43 PM #14
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07-16-2009, 09:59 PM #15
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07-16-2009, 10:00 PM #16
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07-17-2009, 10:47 AM #17
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07-17-2009, 10:52 AM #18
- Join Date: Aug 2008
- Location: United States
- Age: 33
- Posts: 316
- Rep Power: 198
Do speed/tempo runs and do long runs. www.runnersworld.com <--will fill in the rest.
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07-17-2009, 11:08 AM #19
- Join Date: Jul 2009
- Location: Exeter, California, United States
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07-17-2009, 11:28 AM #20
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07-17-2009, 12:07 PM #21
That might be some of the worst advice ever.
Despite the poster's strong red, this is actually true. There was a study done in Europe that compared 5k times of runners in a control group who did nothing but traditional endurance work to runners who were put on regimented explosive lifting programs for the same amount of time; the latter group improved significantly more.
As for the advice about running 400m repeats in under 70 seconds, that's wicked fast for a repeat workout. It's been years since I've run competitively, but I remember my repeats were supposed to be around 72 seconds and I clocked a few 4:4x miles.forum rule
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