Increasing Speed while Running - ABCbodybuilding

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  #1  
Old 06-15-2004, 06:50 PM
littleamazon littleamazon is offline
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Default Increasing Speed while Running

What kind of strategies do you use in your workouts to increase your speed? I have found myself hitting a wall in terms of my running and I am wondering what kind of strategy I could use to break through my current plateu. I have added intervals of high intensity and then periods of recovery *which I have shortened*, changed the challenge of the routes that I run, added sprints at the end of the workout (100 meters to 400 meters, at max speed). What else do you gals do?

Amazon
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  #2  
Old 06-15-2004, 07:07 PM
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Default Re: Increasing Speed while Running

Hills! Have you heard of Fartlek?

[ QUOTE ]
Step-down Fartlek. Try running hard for 5-, 4-, 3-, 2-, and 1-minute bursts with equal amounts of easy running for recovery. As your fartlek segments shorten, pick up the pace accordingly. And as your fitness improves, increase the length of the first segment (up to 10 minutes), while keeping the rest of the 4-3-2-1 series.

[/ QUOTE ]

Fartlek is usually the same thing only starting 1, then 2, then 3...

also, cross-train... [img]/forum/images/graemlins/wink.gif[/img] try the stairstepper or bike...
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Old 06-15-2004, 07:43 PM
sage63 sage63 is offline
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Default Re: Increasing Speed while Running

Sounds like the things you are doing will work...also what Nutmeg said...hills, intervals, fartleks, tempo runs...

check out www.runnersworld.com for articles on increasing your speed. They should have several good ones for new ideas or further explainations of these terms.
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Old 06-16-2004, 11:46 AM
bigpoppadiesel bigpoppadiesel is offline
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Default Re: Increasing Speed while Running

when i was good at track i use to run with ankle weights. than id increase the distance. then id shorten the distance but add more weight. also i use to jump rope, than id jump rope with ankle weights etc. by then my endurance was insane. hope this helps.
  #5  
Old 06-16-2004, 11:58 AM
littleamazon littleamazon is offline
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Default Re: Increasing Speed while Running

You see, when I ran at the beach, taking the proper precautions, it helped a lot on my speed and strenght..but now, I am 3 hours away from the closest one. :-(

Thanks for the great suggestions! I have been to runnersworld before

How do you use the jump rope bigpoppadiesel?

Amazon
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- St. Dominic Savio (1842-1857)

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We must pray without tiring, for the salvation of mankind does not depend on material success, nor on sciences that cloud the intellect. Neither does it depend on arms and human industries, but on Jesus alone.

- St. Frances Xavier Cabrini (1850-1917)
  #6  
Old 06-16-2004, 07:04 PM
bigpoppadiesel bigpoppadiesel is offline
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Default Re: Increasing Speed while Running

are you trying to increase stamina or sprint speed? i was a sprinter but i had to run upwards of 5 miles a practice at the beggining of each soccer practice. the way that i did it was that i would work out with weights and stuff. than every night i would either run on a treadmill or jump rope. for the treadmill when i first started training in the offseason id run a mile. than once i got my lungs id make it like 1.1 miles, than 1.2 miles the next night. once i got to like 1.5 miles i started increasing the speed of the treadmill. than after i increased that enough i would start using ankle weights. as for jumping rope you have to remember not to slack. on jump rope nights i would start off my offseason with like 100 jumps as fast as i could. than after awhile it would be 120 as fast as i could. etc etc till i got to like 500. than i would start jumping for time as long as i could like 4 minutes than 5 etc. till i could jump for like 10 minutes as fast as i could. than after i got to 10 i put on ankle weights and jumped for 8 minutes but gradually built up to 10 again. it prolly took me about 2.5 months to get up to all of this stuff. any other questions u know where to find me
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Old 06-16-2004, 11:23 PM
mama2Six mama2Six is offline
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Default Re: Increasing Speed while Running

I would try running slower, longer for a while. Build up a bigger base for a few months. Then back down using faster runs. As with anything - you need to shock your body into change, it wants to stay as is.
Good luck :-)
Amy
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Old 06-17-2004, 03:38 PM
noodlejr noodlejr is offline
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Default Re: Increasing Speed while Running

if speed is what you need, work that hamstring.
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  #9  
Old 06-19-2004, 07:18 AM
CRaVe CRaVe is offline
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Default Re: Increasing Speed while Running

i do fartlek for my personal trainning programe at school its just running and changing speeds lol , i hate it [img]/forum/images/graemlins/frown.gif[/img] i wish i picked interval
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