|
Leg-Speed
Find an area that is nearly flat but with a gradual
decline and about 120 to 150 meters long. Warm-up for at least 15 minutes and
then, run over the course ten times as follows, with a three minute interval. Do
not rush through this training and realize that it is important to have a full
three minute interval.
Each time during the run, think of moving the legs as fast as possible and do not
be conscious of stride length. Keep as relaxed as possible in the upper body. The
same action can be obtained by going down stairs one at a time as fast as possible.
You will find that the legs do not seem to move fast enough.
So run with a normal stride, thinking of only one thing: MOVING THE LEGS FAST.
This way, it is possible to overcome viscosity in the leg muscles and develop fine
speed.
After the tenth repetition, cool down for at least 15 minutes.
Go to the complete
article here
It is wise to train twice a day, everyday, even while doing this training and track
training and racing, even if it is only for 15 minutes each morning.
During this period of training, your legs will get tired. However, if this exercise
is maintained for at least two weeks, it becomes progressively easier and gives fine
results.
The best results come from four to six weeks of this training.
A schedule during this period could look like this:
Monday, Wednesday and Friday - Hill training
Tuesday, Thursday and Saturday - Leg-speed
Sunday - Long run
|