26 Dec '14, 11am

4 fast speed workouts all runners should do:

For weight loss, the longer the period of intensity, the better. Warm up, then run at 10-K pace for three to five minutes. Jog or walk three to five minutes. Repeat six to 10 times. Or set the treadmill grade to five percent and run at a moderate pace for three minutes. Then lower to zero and keep the same pace for three minutes. Repeat six to 10 times. "I'm running my first half or full marathon, so I'm focused only on building distance." It's the bane of many first-time marathoners: Near the end of a long run (or the actual race), they run out of fuel and their form falls apart. Fast repeats teach your body what it feels like to have a light, quick turnover—a biomechanical efficiency applicable to any speed or distance, says St. Pierre. Quick repeats also strengthen seldom-used "fast-twitch" muscles so they can be called upon when your other muscles are trashed at the en...

Full article: http://www.runnersworld.com/workouts/four-fast-speed-work...

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