SPEED TRAINING - Track 10 × 500m' s

SPEED TRAINING - Track 10 × 500m's

This is a very good training for all runners, from 400m to 89km athletes. It will help you to get more speed and endurance. Hope this training will help you to improve and to reach your goals.

● Warm up - Run for 10min or 1 km easy around the track.

● Stretch good to prevent injuries.

● Start at finishing line, run 500m at a faster pace then 5 km race pace.

● After 500m walk/jog  100m to recover for next 500m. 

● Repeat 5 X 500m' s.

● Rest for 10min or jog 10min.

● Start with next 5 X 500m's.

● When done with 10 X 500m's, warm down for 10min and stretch good to prevent 

   Injuries.

Enjoy the Training!!!

Marius Engelbrecht

Training program for a sub 3.40 marathon or "C" Comrades seeding - 10 weeks

Follow this training program for the next 10 weeks to brake 3.40 on a marathon. If the training program is to small and is to small to read, email me then I will send you my original copy.  mjengel740@gmail.com

Good luck!

Speed training for all distances!!!

SPEED TRAINING

Speed training will help you to bring your time down on all running distances and will give you that kick for the last 3km! The trick is to let your body get used to hitting the wall and work through that. It will also bring down your comfortable pace and that will give you new pb's.....

Today I will share with you a training session of 10 x 300m's.

● First you have to warm up, jog 1km easy around the track.

● Then stretch for at least 10min until you are loose to prevent injuries! 

● Start to jog towards the 300m mark from the finishing line anti clockwise. 

● When you reach the 300m mark accelerate to 5km race pace or as hard as you can go.

● When reaching the finishing line start jogging to the 300m mark and repeat.

● After you have done 5 x 300m's rest for 5 - 10min.

● After you have rested start jogging from the finishing line clockwise toward the100m line.

● When reaching the 100m line accelerate to the finishing line.

● Repeat until you have done 5 x 300m's.

● After training warm down for 1km and stretch for 10min.

Hope this speed training session will help you.

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Happy running.

Marius

SPEED TRAINING - Going to the track

SPEED TRAINING - Going to the track

● Find a nice and quiet track that does not have to much traffic on it when you want to train.

● Before you start to train, go and warm up. Jog easy for 2 1/2 laps (1km) around the track and then stretch very good to prevent injuries.

● Today we goining to do 200m's.

● Start by the finishing line and jog at marathon pace easy to the 200m mark on the track.

● When you reach the 200m mark accelerate to 5km race pace or as hard as you can until the finishing line.

● At the finishing line don't start to walk. Go back to the marathon pace or easy recovery jog but please don't walk.

● Repeat 6 x 200m then you can rest for 10 - 15min.

● After resting you can do another 6 x 200m but doing it the clockwise around the track (the wrong side). This will train some different muscle's in your legs and foot.

● When done with your speed work warm down 2 1/2 laps (1km) around the track easy and strech.

Hope my speed training will benefit you to run PB'S!!!

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Safe running

Marius Engelbrecht

HILL TRAINING

HILL TRAINING

● Hill training will always be a wall for many runners but the best is to get POSITIVE about hill training because that is the one thing that will reduce your times in races. If you start to enjoy hill's then you will start to love running even more!!!

● The trick then is to make hill training fun!!!

● This training is called ROLLING HILLS 

● You have to search for an area where there is many hill's and not just one hill.

● Then instead of running one hill up walking down and repeat, you keep on running the hole time. That means you will get more training and time on your legs. 

● When you founded your area with lots of hills you must make a route that is about 20min long or 4km. The route must be up and down but make sure all the big hill's is on the upside of your route. 

● Warm up before you start your route. Then on the route, the trick is down hill you jog easy at marathon pace and when you reach a up hill you run at 5km race pace.

● Start by doining one lap of the route or 20min. When it starts to feel easy you can dubbel the lap or 40min. If you are a comrades runner, do 3 laps or more.

● Remember to warm down and stretch after the hill training.

Safe running

Marius

Speed training - improve your race times

IMPROVE YOUR RACE TIMES

1. Jog easy for 10min on your normal running route

2. After 10min jog start to time 3.15min stil at easy pace

3. After 3.45min is gone, sprint the next 45sec at 5km race pace

4. After the 45sec at 5km race pace, relax back to easy jog

5. Jog again for 3.15min then again 45sec at 5km race pace

6. Repeat this fartlek for 10 times

7. Jog easy 10min to cool down
8. Then you just had a quality 1hour training sesion.

This is a nice training for getting back your speed, endurance and fitness.

Happy training

Marius

RUNNERS who wants to built speed, fitness and stamina!!!

Try this workout for some extra speed, fitness and stamina! For all runners..