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Alright, I have been running on and off for as long as I can remember. I started again 3 or 4 weeks ago and I have built my endurance up sense then, but I still don't have much stamina for bursts of running or sprinting. How do I go about getting to where I can sprint longer and faster? Should I just practice sprinting, or are there effective methods for training this? Advice would be helpful, thank you.
There are 3 types of endurance. Distance endurance which is 10K, marathoners... VO2Max endurance which is for shorter, but long power bursts, there are 400m to mile specialists. It's not power sprints, but it's full speed running (running and sprinting are different, different strides.) Then sprints which takes no endurance, but power. If you want stamina for short bursts, do the VO2Max training. Do workouts that push the limits of your ability to combat lactic acid buildup.
Tennessee Shockers
Do about 5 miles like this: 60 seconds at full speed, then two minutes of jogging. Stopping between bursts won't help because it doesn't teach your body how to handle lactic acid, it teaches it to stop and wait for it to recover.
3x3x3
Do 300 meter sprints, walk 100 meters, then do another sprint. Repeat for 3 sprints, then walk a half a mile to release the acid. 3 300 meter dashes will build up a massive amount of acid, and you need to walk it off, you can't keep doing. Then do 3 sets of those.
Those are the two best workouts for this kind of endurance.
Thank you ninja, that was very helpful, but how long is 300 meters? :D
three quarters of the track, do two straights and one turn, not the opposite because turns at high speed are not good for your hips. If you are not running on a track, it's about 40 to 50 seconds. If you aren't running on a track, make sure you do it on grass. Nothing is worst for your legs than doing speed work on road.
Could sprinting on the road permanently mess my legs up. I don't want to sprint on the grass...Quote:
Originally Posted by ninja9578
Yes, the impact on the knees is about fifty times more damaging than sprinting on grass. It'll add up to permanent arthritis pretty quick.
FUCK, well I might just run faster speeds instead of sprinting. BTW, what should I do if training for a 5k?
5K is a short fast race, some type of training.
Just a normal routine of jogging. I started jogging 3 miles a day, is this good enough?
You need speed training. Jogging 3 miles takes about 25 minutes, a race takes 16-20
So I should do Tennessee Shockers? I can't do these on the road, can I?
You can, but ice your knees after and take some type of joint lubricant. Run on the side of the road, in the loose dirt and gravel.
I might just make my way to a track.