Speed ​​workouts for beginners

The race is not only the development of endurance, but also improve the speed characteristics. Arthur Lydiard in his book indicates that all runners due to the nature of the physical structure predisposed to either the sprint or a marathon. It depends on what kind of muscle fibers predominate: red or white. But this does not mean that sprinters do not need to develop endurance and marathon - accelerate.

As for the first and for the second variant developed a huge amount of training plans for beginners and pros. In this publication, we offer you the options of speed training for beginners who are more like a game than a workout. More serious training on the speed - it is very difficult, even seasoned runners sometimes difficult to strictly stick painted coach plan, so these game formats will help not discourage run. ;)

"For starters," does not mean "for those who have just started running." To speed training should start at least 2-3 months after the standard runs. For example, you can start to take a training plan for its First 5 kmAnd after completion of work on increasing the speed.

Acceleration and slip

For the first 10 minutes of heating run jogging. Then begin to gather pace over the next 10 steps, and try to keep a maximum of 10-20 more steps. Slow down and walk on foot for 1 minute. Repeat this two or three times. In the end of each week, add more of one approach or increase the distance you can run at maximum speed.

Cat and mouse

This high-speed exercise is best done in pairs or with a few friends. Run jogging the first 5 minutes to heat up. After that it's time to start playing. The leader of the accelerated pace of change and the way he wants, but his pursuers should try to be as close as you can. After 3-5 minutes, a jog, go back and take a break for a few minutes. Then reversed.

Kwacha

This exercise is somewhat similar to the previous one, only if it has "cat" to keep a distance between themselves and the "mouse", then the leader of the task - to escape from the pursuer. jogging pace asks whoever catches. Chaser is to keep a high tempo runs for 20 seconds, then the next minute walk as the rest, and then you change.

Interception initiative

This exercise is best done in a group of runners. First you run jogging for 1 minute. The last runner runs past the whole group to take a leadership position and take the lead on pace for the next minute. This minute is divided into several sections: the first 20 seconds of running at a fast pace, then light jogging for recovery and change of leader.

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