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Day 061 - Body Speeds again

15-minute speed run (level 2)        Training via ActiveMail

DO 15 MINUTES OF RUNNING BODY SPEEDS (SP) AT LEVEL 2 INTENSITY (70-75% of MHR): Speed is the body's ability to move at a high tempo with maximum efficiency for a prolonged period of time. Speedwork will help you teach your muscles to move quickly and efficiently. Speedwork is not the same as IN training; the focus during SP sessions is more on developing the neuromuscular coordination required to move quickly. To do this workout, first warm up for 10-15 minutes. You can do Body Speeds at a track or on the road. If you're using a track, Body Speeds are 200-meter efforts where you gradually increase your speed over the 200-meter distance. If you're using a road, you can do Body Speeds by gradually increasing your speed for 30 seconds, and then following each effort with 60-90 seconds of recovery. Repeat the sequence for 15 minutes. Your speed at the end of the 30 seconds should be slightly faster than your desired racing speed. Cooldown after the workout with 10-15 minutes of walking and/or easy jogging.