need a running workout

[bobby-7626]

Hey guys, preseason training starts next week and i have a pretty good strength workout laid out already but i need a running workout. I am in fairly good shape even though i have taken the last month off but before that i was base training for about 3 months. So what im looking for is a twice a week sprint workout. Just want to get a bit faster and get into proper running form again.
If anyone know anything good or has any questions let me know. Thanks

[powerplant42]

Browse around a little (a lot) on here. There are a bunch of eerily similar topics.

And PM dj and Rick Bagget. I can help you out too... Work outs should be very personalized this close to your season.

[bobby-7626]

ok will do.

[bobby-7626]

Sent at: Fri Dec 26, 2008 12:16 am
by dj

Good morning Robert

The simplest and most straight forward method to build Approach Run speed is to pull the sled twice a week, with the pole and very light weight and without the pole..up to 25lbs on the sled.

Do a lot of technique drills in your warm-up.. Especially “quick feet” piston action (20/20’s from Alan’s book) with the ball of the foot striking the ground under the hips.. with and without the pole.. be very aware to never “lean” back in your posture and if they are with the pole, keep the left wrist higher than the left elbow and the elbow (left) closer to the body. The right grip is at the right hip “pointer”.

Approach Run steps on the track with the pole…

Mike Tully, 84’ silver medal, developed his 2 walking and 18 running steps by running hundreds of patterned Approach steps on the track planting into a towel.. all of them filmed and review when he got home from practice to check the speed and posture… and no running over 150m.

Three lanes were set up with “MID’s” of 55 feet, 56 and 57 (Six Stride Coaches Mark from my chart)… the last 6 steps from the “MID” to Takeoff was marked with a big chalk mark or a small cone.

All scientific studies going way back into the 1970/80’s show that sprinting on the track “with the pole” creates increased approach run speeds faster than just sprinting on the track without the pole.

Sprints on the track at 40, 50 and 60 meters is the best excersise without the pole.....

Good luck.. have fun

Dj

Ps.. would you be opposed to posting this question and answer on PVP.. and where are you from?

PSS.. Merry Christmas and a Happy New Year....

^^^^^^
Courtesy of Dj