If you want to add in more distance, double your timed run distance and try a negative split goal.įor instance, if your timed run is a 1.5-mile timed run, do your first 1.5 miles easy at, say, 11 minutes, but push the second 1.5-mile run at 10 minutes or faster. Now try to run your timed run distance and shoot close to your goal pace for as much of the run as possible.įor instance, if you are trying to run two miles in 14 minutes, try two seven-minute miles or four 3:30 half-miles. See link for what they do as their fitness test (39 x 100-meter runs). This workout is similar to the Manchester United Football Club (UK), where you do many 100-meter fast runs. Shoot for 20 seconds per 100 meters and 20 seconds of rest. It starts to get a little tougher, mainly keeping up with the rest intervals. Repeat five times: 100 meters at 40-second intervals. Drop the rest period by 10 seconds and run 100 meters every 50 seconds. Repeat five times: 100 meters at 50-second intervals. Increase your speed and see whether you can rest longer. This is not that hard, as most people get about 20 to 30 seconds with a moderate-paced running effort. Every minute on the minute, run 100 meters. Repeat 10 times: 100 meters at one-minute intervals. The workout: fast running and decreasing rest time Note: You will pull hamstrings, groins, hip flexors, calves and Achilles' tendons if you run too fast, too soon. Maybe make your 100% about 75%-80% on this and the rest of the workout. If you are not used to sprinting (i.e., have not sprinted in years), it is not recommended to run at 100% of your max capability today. Build up speed with each 100-yard lap (50 yards x 2 lengths). Try to increase pace each lap but also mix in some dynamic stretches like butt kickers, leg swings and high knee lifts during some of the 25-yard sets.ģ00-yard shuttle run two: 6 x 50-yard runs. Adding them to your workout is a good plan, even if you simply are warming up with them.ģ00-yard shuttle run one: 12 x 25-yard runs. Many new tactical fitness tests are incorporating shuttle runs.
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