The following running training program is for 2 months. Be ready with a good sports gear as this is very essential for training. Follow the training program sincerely to have good results. Don't take breaks between days because this will turn your training program ineffective.
Monday
Today you train to improve your sprinting ability.
Sets
60x1- Sprint with your maximum speed for 60m and then slowly walk back the path you ran.
80mx2- Now sprint 80m and then walk back slowly.
100mx2- Now sprint 100m and then walk back.
150x2- Now sprint 150m and walk back.
(Do 2 sets of each)
(Do 2 sets of each)
Tuesday
Today again you train to improve your sprinting ability.
Sets
200x6- Sprint with your maximum speed for 200m and then slowly walk 200m. Now you are ready for your next set. You should do 6 sets of 200m.
Wednesday
Today you train for endurance.
Sets
400x6- Stride with your 80% speed for 400m and then walk for 400m slowly. You should do 6 sets but don't push yourself too hard.
Thursday
Today again you train for endurance.
Sets
800x6- Stride with your 70-75% speed for 800m and then walk slowly for 400m. Do 6 sets of 800m as mentioned.
Friday
Today you train to improve your stamina.
Sets
1000x6- Stride with your 70-75% speed for 1000m and then walk for 400m. Do 6 sets of 1000m as mentioned.
Saturday
Today again you train to improve your stamina.
Sets
Continuous running- Run continuously for 45-60 minutes. You might get bored if you run in ground, so you can run where ever you want to. Exploring new roads, streets, etc will never make you tired.
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