Fitness Trainer San Diego

Increasing your ability to run faster can be quite challenging.  Regardless of your fitness level, here are three stages to increase your strength & flexibility so you, too, can run faster.

Stage One:  The Warm up

• Stability ball hamstring curls: 3 sets of 15 repetitions
• Ball Wall Slides:  3 sets of 15 repetitions
• Lunges with Calf raises: 50 continuous strides (25 each side)
• Standing Leg swings: 1 set of 15 each leg
• Toe Touches: 1 set of 15 each leg
• Sit Ups & Superman’s: 3 sets of 15 repetitions (no rest)

Stage Two:  The Training

• Sunday:  30 minutes of walk/run training.  Walk quickly for one minute, followed by one minute running.
• Monday:  20 minutes of cycling:  Intervals:  Each minute, increase the resistance one level (ex: 14-15-16-17), then return to the starting resistance for one minute and begin again.
• Tuesday:  400 meter sprints:  4 to 8 rounds: rest 90 to 120 seconds between rounds.
• Wednesday:  Strength:  Chin Ups, Dips, Bicycle crunches, Wall-sits, Push Ups, and Inverted rows:  3 rounds of 8-12 repetitions
• Thursday:  20 minutes of cycling: Intervals:  Similar to Monday.
• Friday:  Plyometric day:  Jump Rope 5 rounds of 50 reps; 24″ box jumps 4 rounds of 10 reps; Suicide Sprints @ basketball court.  5 rounds against time;  Try to get your time under 30 seconds; Mt. Climbers 5 rounds of 20 repetitions.
• Saturday: 800 meter sprints:  4 rounds: rest as long as needed

Stage Three:  Stretching:  Flow smoothly from one stretch to the next

• Start with kneeling quadriceps stretch.  Hold for 20 – 30 seconds. 
• Shift onto all fours, bringing one foot forward to the outside of your hand.  Lean forward, stretching your hip flexors.  Hold for 30 seconds and switch sides.
• Back to all fours, place one foot forward again, with heel touching the floor.  Slowly lean back ,stretching your hamstring.  Hold 20 – 30 seconds and repeat on other side.
• Bring yourself back to quadriceps stretch and reach your arms out, laying your chest onto your knees and floor
• Stand Tall, extend your arms overhead.  Slowly twist your upper body without turning your hips.  Hold each side for 20 to 30 seconds. 
• Bring your arms down and behind your back, interlocking your fingers.  Slowly lean forward allowing your arms to move away from your back and toward the ceiling.  Hold for 5 – 10 seconds.  Repeat 2 more times.

Posted By: San Diego Fitness Trainer in Fitness
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