The increase stamina and endurance
The video here is to inspire you to push yourself and to work on increasing your stamina and endurance. You won’t have the room in your garden to complete this one, so take this session on to the streets. Push yourself and test your limits.
If you look at the video he is continually doing a variety of runs up and down a pitch. Your task will be to workout a running route in your area for about 3-5 miles (you can do it for longer, your choice).
- Firstly always have a good warm up and stretch out.
- For the first mile jog at a decent pace.
- Start of second mile, sprint between every other lamppost (or find other targets to run to). So you’ll sprint flat out to the first lamppost, then jog to the next one (this is where you recover your breathing). Then sprint, then jog and so. The next mile jog at a decent pace. Next mile alternate sprints between lampposts and so on.
- The last mile of your circuit finish strong. Run at 3/4 pace with good technique finishing on a full out sprint home.
This session is something you can mould around you. You can vary it to be shorter or longer in length. The most important thing is consider how far you are running, set a target, how much effort you can max out on and always try to finish strong. Always consider your technique when you are running.
If you do this regular you will gradually improve your strength, endurance, breathing, technique and will feel like you can run for longer and faster. But you can only feel that if you do it regularly and build yourself up by regularly doing the session.
You will need a either a laptop, iPad or phone to watch the sessions while you train. Set it up so the video session is played at full screen.
Add some structure to your training. Choose how often you wish to train – once a day, every other day, it’s up to you. Then choose a time of day then stick to it and maintain it.
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