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138
Workout

Fast pace

~30 min.
~360 kcal
⁉️ Comments

Fast pace is a functional loop workout designed to develop speed and endurance in athletes. The program includes a series of exercises aimed at increasing running tempo and improving endurance over short and medium distances. This type of training helps improve aerobic endurance, strength and speed, allowing runners to confidently maintain a high pace throughout the race.

Warm up
Lunges L
1
Level: 1
6
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
15 sec.
Subscription needed
Main exercises
Round 1
Sprinter start
9
Level: 3
R1
10
Subscription needed
Sprinter start
9
Level: 3
R2
10
Subscription needed
Front jump squats
9
Level: 3
15
Subscription needed
Backward Lunge
9
Level: 7
R1
10
Subscription needed
Backward Lunge
9
Level: 7
R2
10
Subscription needed
Round 2
Sprinter start
9
Level: 3
R1
10
Subscription needed
Sprinter start
9
Level: 3
R2
10
Subscription needed
Front jump squats
9
Level: 3
15
Subscription needed
Backward Lunge
9
Level: 7
R1
10
Subscription needed
Backward Lunge
9
Level: 7
R2
10
Subscription needed
Round 3
Sprinter start
9
Level: 3
R1
10
Subscription needed
Sprinter start
9
Level: 3
R2
10
Subscription needed
Front jump squats
9
Level: 3
15
Subscription needed
Backward Lunge
9
Level: 7
R1
10
Subscription needed
Backward Lunge
9
Level: 7
R2
10
Subscription needed
Cool down
Sumo squat
1
Level: 2
10
Subscription needed
Forward fold
1
Level: 1
10 sec.
Subscription needed
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Subscription needed
Y Stretch
1
Level: 1
8 sec.
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed

Comments

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