Will strength or endurance help me get faster??

A

amyfit30

Cathlete
Hi Cathe!!

I'm so happy you all have finished filming and can relax a little bit. I'm very excited about the Hardcore Series!!
I do have a couple of questions. I've been running competitively here lately and would like to improve on my speed. While I'll do speed work for that specificly, will more endurance work or strength work help with speed? I'm not sure if I need strength for power or endurance for, well, endurance:) . Also, which of the hardcore videos would help me best in that area? Should plyo be done once or twice a week for this goal? Sorry for so many questions, but thanks for any help you can give me:7 !!
Thanks again for the new series!! You're the best!!!!!


Amyfit
 
Not Cathe, but a track and cross country coach (and former college runner)...

Really, you need both strength and endurance training to maximize your speed. The BEST thing you can do for any sport is sports-specific training...That is, train how you would compete. For sprinters, you must sprint. For cross country runners, you must log the miles for most training days. For my sprinters, I always have one day of distance running for endurance and mental toughness per week my cc runners, I have them do 1-2 days/wk of sprints and fartleks for the "kicks" at the end of a race. It is important to push yourself at few times a week at an aearobic pace since sprinting is mainly anaerobic. Finally, a day off is always needed.

Sprints + distance + flexibility + strength + rest + good nutrition =
(I musn't forget genetics!?)=
SPEED!!!!!
 
Hi Josie, Jennifit and Shelia!!! Happy Thanksgiving!!
Jennifit- I do alot of what you said. One long run day, mixing up strength and endurance(just wasn't sure if that was the right idea or not;-) ), but instead of doing sprints, I used to up until 2 mopnths ago, I've began race racing in a 5 k every weekend and cut out the sprinting. Today I have a 5 miler planned. A Turkey Trot:) . Should I add back in the sprints, or will the 5k's be enough? My speed has improved doing this. Thanks for any help you can give me. I appericate it:7 !!!

Shelia- Hi!! I've missed talking to you all too!! I've been busy with work and kids and running. Trying to get in the overtime and still see all the activities my kids are into. So what have you been up to?? If you get a chance email me!!

[email protected]

Have a great Thanksgiving Everybody!!!!!!!

Amyfit
 
Hi Amyfit!

Your 5k training is GREAT...........BUT........You still need to do SPRINTS!!!! I learned at the Jeff Galloway training center the following: Warm-up with a 1 mile jog. Do a 400m hard, jog/walk 400m, etc. You will work up to 2 to 3 miles of sprint/jog combo. Finish with a mile cool-down. Really 400m are the best. You can also do some 200m, but for a 5 milers, 400m are the best. Also, remember you can also do fartleks for speed and endurance. Does my writing make any sense?

5k's are enough speedwork for marathon or half marathon. Other than that, for improved 5k times, you need to do sprint work. I look at it as my challenge of the week. I push myself hard and feel proud of myself when I finish.

GOOD LUCK!!!!
 
Hi Jennifit!!
Ok, I took your advice and went out and did some sprint/jog combos yesterday and boy do I feel it:D . Thanks so muh for the advice, I'll keep up my midweek sprinting session, I liked it alot:) .

Thanks again!!!!!!


Amyfit
 
Don't forget to stttrrreeeeetttccchhh! I learned that the hard way when I tore a muscle in my calf! Yeow!!! The worst pain I've ever felt and a long recovery. It's been six months, and I still get a little ache in that muscle once in a while, even though rehab has been over for months. Stretch, stretch, stretch!
 
He he he!! No problem there:) . I love love love my yoga!!!! Thanks catwoman and I hope you never have to go through that kind of pain again.. Sounds awful!!!

Thanks again!!!


Amyfit
 
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