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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
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.
Lower back stretch
1
Level: 1
10 sec.
Y Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5

Comments

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