Monday, September 28, 2009

Don't Over-Train With Speed Work

Over-training with speed work will give you negative results and injuries! "Quality speed training" work is better than just "quantity of speed training" work. Speed training for 5-6 days a week will break down your body and lead to injuries.

When you do quality speed training, like 3 days a week, you give your body the needed time to recover. If you've had a very intense speed workout, your body needs at least 48 hours to recover.

Speed training, unlike endurance running, will not benefit you more by doing more and more speed work. Choose quality speed work over quantity of speed work (less gives more benefit). So, doing sprint training every day will eventually give you mental and physical exhaustion.

Also, if your body is exhausted, you will not be able to give the "maximum effort" it takes to improve your running speed. You have to train fast to get faster.

Even during a quality speed training workout, you need adequate rest between sprints. So, if you are doing 80 yard sprints, rest about 8 minutes between sprints (about 1 minute of rest for every 10 yards sprinted).

Finally, speed training should be done at the beginning of your workout when you are fresh. Your body's neuromuscular system is highly fatigue-prone at high intensities.

Train smarter and not just harder!

Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
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