24 Nov '16, 6pm

4 training techniques to make you a faster runner:

Speed drills feature in all elite distance runners’ training. Sprint efforts and powerbuilding gym sessions sharpen leg turnover and fire up that killer finish. Try these speed workouts from British sprinter Zharnel Hughes, who finished fifth in the 200m at the 2015 World Champs, to develop your kick. 1/ Sprint countdowns ‘My Tuesday is called “Drop Dead Tuesday” because it’s so tough,’ says Hughes. ‘I do 2 x 300m sprints, then 2 x 250m, 2 x 180m and 2 x 150m (with 30 seconds’ rest between each). The lactic acid creeps up on you, but this session conditions your body to run faster for longer – even when you’re tired.’ 2/ 300m endurance efforts ‘Even some top athletes duck out of 300m sprints because they are so hard, but they are brilliant for top-end speed and speed endurance. Aim for 3-4 x 300m in a set (with 1-min recoveries) and do 2 sets.’ 3/ 60m sharpeners ‘Doing 5 x...

Full article: http://www.runnersworld.co.uk/training/4-training-techniq...

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