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Just wondering exactly what people here do for this, or what it is exactly. Would it be running half k fast then half k slow, or when runnning around the track a few sprints per lap and then the rest at a jog? Suggestions and tips greatly appreciated

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Resistance training = weight lifting
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I like to lift 3 days a week. I do biceps and back one day, triceps and legs one day, and shoulders and chest the other day. I also do core/abs several times a week.
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Has anyone tried a weighted vest? Looks like it just screams out chafed nipples. :umno:
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Oh right, yeah i go to the gym few days a week. Didnt know it helps your running though. Just feel more stiff and have less energy when i go to the gym. What is the thing called then when you do strides or run fast then slow, saw an athletics team doing it last week
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resistance training: "Sue, you need speedwork, intervals, high reps" "I hate trackwork, I'll run 20 miles easy instead, 'kay"
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Sounds like some kind of variation on "fartlek" or "speed play." We used to jog the corners and sprint the straights on the track. You can do the same thing on the roads by running fast to the next telephone pole, slow to the next mailbox, medium hard to that red car, race pace to the end of the street, etc... Kind of speed work that's not perfect intervals.
Ask more if you need to... There's lots of peeps around here who can give good answers.
If you're wondering about speed work in general, do some searches on "interval training," "tempo runs," "steady states" or "steady state runs," and "repeats." (as in "mile repeats, " "800 repeats," etc.)
Running hills is a great workout for speed building.
Actually, generally the progression for getting into controlled, occasional speed training goes something like this, over the course of several months... which you can see reflected in most training plans:
Strides
Hills
Tempo runs
Interval workouts
Just some rough thoughts... Anyone else please feel free to chime in and give other opinions.
This is just a general overview.
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don't forget the water, deep water running, loads of resistance and you can get all the running muscles a workout too. With winter coming the pools are a great alternative.
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Hills, running up as well as running fast downward. Bounding up hills is great resistance training too.
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