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Jogging Vs. Sprints

post #1 of 19
3/19/08 at 1:34am
Thread Starter 
Can someone give me a good plan on how to increase wind capacity to be able to jog more and become more explosive?

I'm having a hard time getting a sprint training regimen.

Thanks
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post #2 of 19
3/19/08 at 2:51am
I'm certainly no expert on this, but from what little I know, you are trying to do two separate things. The only way to increase your ability in both of these things is to do them more often. Sprinting more often will increase the amount and/or size of your fast twitch muscle fibers, which in turn will increase your ability to sprint. Gradually increasing your jogging distance will increase your lung capacity and your muslces tolerance. To what extent is a matter of nutrition, focus, and genetics. Only bit of advice I can offer is schedule your jogging and sprints to where you can give your legs a day or two of rest bestween sessions to allow them to grow.
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post #3 of 19
3/19/08 at 9:17am
Quote:
Originally Posted by Aries View Post
Only bit of advice I can offer is schedule your jogging and sprints to where you can give your legs a day or two of rest bestween sessions to allow them to grow.

It has very little to do with leg power (except in the case of real sprints ie. Olympic sprinting).
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post #4 of 19
3/19/08 at 10:21am
Plan on running four to five times per week. Two to three of those runs should be at a pace where you can speak at least in phrases or short sentences. One of the runs should be a long run (increasing the distance every other time) done at a pace where you can do long sentences, and one should be an interval run. You can also substitute fartleks and hills for the interval.

An interval run consists of running fast a number of times over short distances, with a slow jog for recovery between the fast runs. Consider you run on a track - do 1/3 the distance as fast as possible and then jog back to the start at a very relaxed pace. Repeat. In the beginning, you may be able to do this no more than 2-4 times. Over time, you will be able to do it 8-10 times. You will get faster and your endurance will improve.

The long runs are also excellent for building endurance. If you can do a 3 mile jog presently, one possible long run schedule would be:

Week 1 - 5 miles
Week 2 - 4 miles
Week 3 - 7 miles
Week 4 - 5 miles
Week 5 - 8 miles
etc.

You might top off at a maximum long run of 12 miles unless you are training for a marathon.

NOTE: A fartlek run is basically done at a regular run pace with bursts of speed built in. See http://www.time-to-run.com/training/...ek/session.htm

There are a number of good websites with running plans. Another example is at
http://www.runnersworld.com/channel/...nel-_-Training

Good luck and have fun
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post #5 of 19
3/19/08 at 1:57pm
If you have a death wish, go find a football field and try this sprint routine. You'll be sprinting back and forth with rests at either end. 10x 100yd 9x 90yd 8x 80 7x 70 6x 60 5x 50 4x 40 3x 30 2x 20 1x 10 once around the track to cool down Between sprints, rest just long enough to catch your breath, and a little longer than that between distance sets. At first, this will hurt.
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post #6 of 19
3/19/08 at 2:12pm
At first?
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post #7 of 19
3/20/08 at 1:19am
It stops hurting once you fall over dead.
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post #8 of 19
3/20/08 at 4:21pm
Quote:
Originally Posted by Philosoph View Post
It stops hurting once you fall over dead.

Looking forward to when it stops hurting.
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post #9 of 19
3/26/08 at 12:32am
Quote:
Originally Posted by Philosoph View Post
It stops hurting once you fall over dead.
Another one thats great, done on a track is: 1x100m 1x200m 1x300m 1x400m 1x300m 1x200m 1x100m This set, done three times is always fun, takes a while but kills you good. After the first 100m sprint you do a slow jog 'active rest' for the next 100m, then a 200m jog after the 200m sprint and so on and so forth. For the record, I have never finished this workout. If you really push yourself its almost impossible to get done. A former Chargers CB gave it to me.
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post #10 of 19
3/26/08 at 3:28am
Quote:
Originally Posted by Philosoph View Post
If you have a death wish, go find a football field and try this sprint routine. You'll be sprinting back and forth with rests at either end.

10x 100yd
9x 90yd
8x 80
7x 70
6x 60
5x 50
4x 40
3x 30
2x 20
1x 10
once around the track to cool down

Between sprints, rest just long enough to catch your breath, and a little longer than that between distance sets. At first, this will hurt.
LOL, no kidding. Comes out to ~2.2 miles of sprinting in total.
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post #11 of 19
3/26/08 at 11:52am
Quote:
Originally Posted by Philosoph View Post
It stops hurting once you fall over dead.

Just like riding a century.

Jon.
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post #12 of 19
3/26/08 at 12:31pm
If you feel adventurous, look up Emil Zatopek's workouts.

Some of the stories are not easily believable but other runners have duplicated some of his workouts, most notably the 60 x 400 workout.
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post #13 of 19
3/26/08 at 2:10pm
Quote:
Originally Posted by imageWIS View Post
Just like riding a century.

Jon.

Sorry, they're 2 different animals.

Sprints interspersed w/ rests or slow jogs = high intensity interval training (it ain't sprinting if you don't go all out). In most case, HIIT will knock you out in 20 minutes, the workout Philosoph rx'd is a quite extreme example.

Riding a century, running a marathon, 5K, or even triathlon etc. = steady state training. Not necessarily better or worse, just different. Serves different purposes too.
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post #14 of 19
3/26/08 at 3:13pm
Quote:
Originally Posted by Thomas View Post
If you feel adventurous, look up Emil Zatopek's workouts.

Some of the stories are not easily believable but other runners have duplicated some of his workouts, most notably the 60 x 400 workout.

back when I ran, the 400 was the one that I hated most. to me it was a deadly distance - too short to pace yourself, too long to be a short sprint.
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post #15 of 19
3/26/08 at 4:48pm
Quote:
Originally Posted by whacked View Post
Sorry, they're 2 different animals.

I meant the felling of death you get at the end.

Jon.
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