I am not genetically gifted to achieve top speed. However I believe that hard work and using right techniques can make up for the lack of full genetic potential for particular sport. Can you give me some tips as to how to increase my speed for 5x100m? I have heard of intervals. Are they good?
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Much as genetic makeup has it role in determining the top athlete I think the hard work and dedication is what it takes to be a true champion. You are right that the intervals can help you achieve that. First thing is that you have to be warmed up properly before attempting this 10 week training program that boosts speed. This is the essence: Every Monday (or any other particular day of the week) you will run 5x100 sprints in this manner: run 100m, pause 2-3 seconds then run another 100m then pause 2-3 sec. again, etc. until you complete 5x100m. You have to measure the time necessary for the whole set. That will be your recovery time. So if you ran 5x100m for 2 minutes, you get to rest for 2 minutes. Then you do the next set. First week you will do 3 sets, second week 4, then 5, 6, 4, 6,7,8,6 and 4 sets the 10th week.
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