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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
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
15 sec.
Main exercises
Round 1
Sprinter start
9
Level: 3
R1
10
Sprinter start
9
Level: 3
R2
10
Front jump squats
9
Level: 3
15
Backward Lunge
9
Level: 7
R1
10
Backward Lunge
9
Level: 7
R2
10
Round 2
Sprinter start
9
Level: 3
R1
10
Sprinter start
9
Level: 3
R2
10
Front jump squats
9
Level: 3
15
Backward Lunge
9
Level: 7
R1
10
Backward Lunge
9
Level: 7
R2
10
Round 3
Sprinter start
9
Level: 3
R1
10
Sprinter start
9
Level: 3
R2
10
Front jump squats
9
Level: 3
15
Backward Lunge
9
Level: 7
R1
10
Backward Lunge
9
Level: 7
R2
10
Cool down
Hammock
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
R1
15 sec.
Lower back stretch with rotation
1
Level: 1
R2
15 sec.
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.

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