SPEED UP YOUR FITNESS
Use these two running exercises to get faster on the road and trail:
1/ Shuttle Sprints Use two markers to create a 10-metre long running track. Begin in a sprint start, and run to the other side, making sure you touch the other side of the line with both palms flat on the floor. Run back and do the same on the other side. that’s one rep. Do 15, and time yourself. Your goal is to get quicker every time.
2/ 800-Metre Repeats Use a GPS, foot pod or your car’s odometer to measure out 800 metres. After doing a slow jog warm-up, run 800 metres as fast as you can. Record your time, and jog back to the start. Repeat four more times, recording your times for each. Use this as a baseline and aim to get faster with a shorter break in-between.