There is no common canon symbol or abbreviation for warpįactors, although "WF" or "wf" are sometimes used in textbooks. ![]() TheĮxponent is subject to vary between the scales. Variant of the warp scale the speed rises exponentially with the warpįactor, meaning that from Warp 1 to Warp 2 the speed more than doubles. Non-linear dependence between the warp factor and the effective FTL speed. Speed of a starship or of a signal traveling faster than light. Chapter 1 - Real Physics and Interstellar Travel.“It’s far worse for your legs to run a mediocre workout than it is to simply run mileage and come back in the next day or two and try again. “If your workout isn’t going as planned-either you’re not hitting the pace you want, or you simply don’t have the energy to keep going, stop the workout and just run,” says Snider. “Closer to the race and during your taper, you want to work more on straight speed-still a hard effort, but with longer recovery periods.”īut listen to your body, and always be prepared to sacrifice a speed workout for the greater good of the upcoming race. “The further out you are from a race, you want to work on speed endurance: hard efforts with short recoveries,” says Scrivanich. “Then about eight to 10 weeks before your race, start adding them in with more regularity-two or three times a week.” Mile repeats and long fartleks are great staple workouts to start with, then gradually move on to workouts built for more speed. “I recommend starting with one or two speed workouts,” says Snider. That’s a great time to start adding in speed work. “Once you have a base, your body will be better prepared to take on the challenge of increasing speed,” says Scrivanich.Īfter you increase your weekly mileage for three to four weeks, plan a “cut back” week where you drop your mileage volume by about 30 percent for recovery purposes. Increase your weekly mileage (typically by no more than 10 percent per week) and lengthen your long runs to expand your aerobic endurance base. You should begin your training by focusing on building your mileage first. Paul recommends all track workouts be no longer than 5 miles. Take 3 minutes recovery between mile repeats. Mile Repeats: Run 4 x 1 mile at 30 to 45 seconds faster than your goal race pace.Run 6-8 x 800 at 10K pace jog 200 meters for recovery.Run two sets of 6 x 400 meters at 5K pace jog 200 meters for recovery.Looking for a more specific workout to try? Susan Paul, exercise physiologist, running coach, and program director for the Orlando Track Shack Foundation recommends these three speed workouts for marathoners: 5 Tempo Workouts That Build Both Speed and Stamina.That rest could be either jogging or walking, depending on how your legs feel.” Just don’t forget to do a proper warmup and cooldown before doing the workout. “For mile repeats, you might do 8 x 1 mile with 4 minutes in between each interval. “Your intervals could be mile repeats, 400-meter repeats, or a set of different distances,” explains Snider. Think ‘fast feet.’” Interval Workoutsĭuring these workouts, you have a defined rest period between speed repetitions. The focus isn’t so much on speed as it is quick leg turnover. ![]() “The total length can be anywhere from 50 meters to 100. “Striders are short accelerations where you start slowly, quickly build up to about 95 percent of your max speed, then slow down,” explains Scrivanich. This drill will help improve your form and mechanics, and you can do it at the beginning or end of any workout. Here are some workouts you do to do train to run a marathon faster. There’s another saying: “To run fast, you need to run fast.” It’s not quite that simple, but there are a couple of different speed workouts you can do, and each has its own benefits. What Kind of Speed Workouts Should You Do? It’s hard to replicate what miles 20 to 26 feel like in a race, but running a speed workout will stress your body in a similar way in a shorter amount of time and distance. “The stress from running fast also helps build leg strength and a higher lactate tolerance,” says Scrivanich-so when you start feel the burn on race day, you’ll be able to push past it. You know when else your body needs more oxygen? After running 20-plus miles. “The more oxygen you can consume and use properly throughout your run, the longer you’ll be able to hold a pace.” Speed workouts teach your body to consume more oxygen simply because you can’t continue the workout without it. “That’s a very important piece of the equation for a distance runner,” says Snider. Speaking of breathing, speed workouts also help increase your VO2 max, or how efficiently your body uses oxygen.
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