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06 March 2017

Fighting Fit Running - Gain Speed & Leg Strength Without Equipment (updated 2017)


Interval training

Interval training is a good way of gaining speed and leg strength without having to use weight training equipment. A proper interval workout will mess you right up! Aimed towards beginner to intermediate level. This is how it works..

You train hard, then recover just enough again to repeat the exercise over and over again during a relatively short period of time. It is better to use a running track for this but a sports field is equally as good  or even the tree to tree/ lamp post to lamp post method. This type of adjustment from your normal running routine will add to your explosive power when you need it the most. Add it to your fitness bank.

Stretch and warm up before you train as always
For the first interval session try running 8 x 100 metres. This means you will be sprinting for exactly 100 metres 8 times with a measured set period between each sprint.
On a running track divide it in 4
Sports pitch measure 100 metres
On a road or path select two objects 100 metres apart, tree, lamp post, pub (but don't go in) what ever you choose get the distance right.

Start by sprinting 100 metres
Jog the next 100 metres taking no longer than 60 seconds
Sprint the next 100 metres
Jog the next 100 metres taking no longer than 60 seconds
And so on and so on.......

Then warm down and stretch

As time goes on you can extend the distance of the sprint and adjust the jogging time to match.
Sprint for 125 metres then jog for 125 metres in 75 seconds.
Sprint for 150 metres then jog for 90 seconds.
And build up as you go.
On interval training as you build up keep a maximum of 120 seconds jogging.