03/16/2010 (4:35 am)
Filed under: nappedeptrole.com edit
Run intervals, such things as 400 and 200 repeats to get your fast twich muscles flowing again since youve been running xc. You should be even faster because now you have endurance to help you out so you should just be doing speed work and strength trainingTouch speed every day. If you ran CC, you have a great base. Don't lose your base. Run a 1 mile warm up. Do 4 X 200m repeats at near top speed. Try to hit 27 seconds or under. This would be faster than your best 400m. Do this twice a week.
Other days, run two to three miles a day, and do at least 4 accelerations after these runs. An acceleration is about 100 meters long. Start slow, build to top speed for 20m, then slow down.
Also, strengthen the rest of your body, especially the core. Do sit-ups every day.When you run enough intervals and races you will run much faster than now.
Well, the best thing you can do is work on your foot speed. strengthen your hip-flexors. If you are running cross country you should worry about endurance too much. Do quick feet work outs and anything to decrease the time it takes to get your foot from push off to dig. You are going to need to push yourself too though. The 400 is a mind over matter race. Good luck#If you have any other info about this subject , Please add it free.# |
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