Improving your running speed and endurance :)

Do you always feel like your running speed is very slow and you wish you could run faster?
Well, then interval training is the thing for you!

Interval training involves running at high and low speeds alternately. In the video, interval training for a 5km race is running at your goal speed for 400 meters then doing a recovery jog of 200 meters in between sets.

One training plan you can use is here -  Running Workouts to Increase Speed  from Spark People that includes plans not only for beginner runners but intermediate runners as well.

The point of interval training is to make sure that you run fast during the intervals, while you slow down to rest a while during the time after the intervals. Even though it is hard to make yourself start running fast again, this trains your body not to require as much rest when you run at a fast pace, thus letting you improve your ability to sustain speed throughout a race!

To build endurance,Running Planet (Boost Your Endurance) suggests 2 different plans to build your endurance, like The Strength Circuit which includes:

1. Pushups

2. One leg squats

3. Abdominal crunches

These endurance exercises are meant to help you improve on your pure endurance. They are very important for beginner runners as the exercises strengthen connective tissues, thus reducing the risk of running injuries. These exercises also have other benefits such as toning muscles, burning fat, and increasing your strength!



Pictures taken from http://www.recordholders.org/en/list/pushups.html
                              http://www.womenshealthmag.com/fitness/rg-weighted-one-leg-squats?workout=13594
                              http://www.thedietchannel.com/taxonomy/term/91

Video from  http://www.youtube.com/watch?v=Li_OzH6Fayw

Resources: http://voices.yahoo.com/the-importance-interval-training-improve-your-5742286.html