Workout Routine to Speed Up Your 5K and 10K

Speed Up Your 5K And 10K In Four Weeks

Speed equals distance divided by time. Power equals strength multiplied by speed. In terms of running, this means that the more strength and power you have, the faster you run. Follow this workout routine and boost your speed in a month.

Complete three sets of ten repetitions twice per week in combination with a sprint session.

1 SEATED ARM DRIVES

Muscles: Arms and shoulders (biceps, triceps, deltoids)

Why do it? Having a good rear arm drive will help to propel you forwards faster.

How to do it?

  1. Sit on the floor with your legs straight.
  2. Maintain a 90-degree bend in your elbows.
  3. Keep your hands relaxed.
  4. Swing one arm backwards until your fingers are next to your body.
  5. The other arm should be up with your finger tips, level with your shoulder.
  6. Swing your arms as fast as you can forwards and backwards.
  7. You’ll bounce on your bottom if you swing your arms fast enough

Watch points: Keep your back upright and look forward.

Workout Routine to Speed Up Your 5K and 10K

2 RESISTANT BAND LATERAL SQUATS

Muscles: Outer and inner thighs, bottom (abductors, adductors, glutes)

Why do it? Strengthening the supporting muscles during the running stride will reduce muscle fatigue.

How to do it?

  1. Tie a resistance band around a pole or secure object to form a loop.
  2. Stand with your left shoulder facing the pole.
  3. Put your right ankle inside the resistance band loop.
  4. Step sideways with your right leg.
  5. Perform a squat.
  6. Step back to the center position.
  7. Complete one set before changing sides.

Watch points: Keep the resistance band behind your fixed leg.

3 CLAW DRILL

Muscles: Hip flexors, back thigh (psoas muscles, hamstrings)

Why do it? Over-exaggerating your running stride will help to strengthen the muscles.

How to do it?

  1. Put your hands against a wall and keep your body at a 45-degree angle.
  2. Keep your arm straight.
  3. Raise one leg up until your thigh is level with the ground (high knee).
  4. Pull your toes up (dorsiflex).
  5. Explosively push your foot down.
  6. Swipe your foot backwards and bring your heel up to kick your bottom.
  7. Bring your leg forward and repeat the move.
  8. Complete one set on the right before changing over to the other side.

Watch points: Keep a straight line between your ankle, hips and shoulders.

4 SINGLE-LEG SQUAT WITH SINGLE-ARM ROW

Muscles: Front thigh, bottom, upper back, core (quadriceps, glutes, rhomboids, lats, transversus abdominus)

Why do it? Performing the running motion with extra resistance will strengthen the muscles and improve your speed.

How to do it?

  1. Tie a resistance band chest-height around a secure object.
  2. Hold the edge in your left hand, making sure that there’s some tension on the band.
  3. Balance on your right leg.
  4. Simultaneously squat with your right leg while pulling the resistance band backwards with your left hand.
  5. Pull your hand back until it’s next to your body in a right angle.
  6. Go back to the starting position.
  7. Complete one set before switching to the other side.

Watch points: Tighten your core muscle to aid your balance.

WEIGHTED SQUAT JUMPS

5 SINGLE-LEG LUNGE JUMPS

Muscles: Front thighs, bottom (quadriceps, glutes)

Why do it? Boosts your strength and explosive power.

How to do it?

  1. Put your right leg behind you on a step and stand on your left leg.
  2. Bend your left knee to perform a lunge.
  3. Explosively jump up.
  4. Upon landing go straight back into the lunge.
  5. Complete one set before switching to the other side.

Watch points: Tighten your core muscle to aid your balance.

6 WEIGHTED SQUAT JUMPS

Muscles: Front thighs, bottom (quadriceps, glutes)

Why do it? The more explosive power you have the quicker you can accelerate and the faster your speed will be.

How to do it?

  1. Stand with your feet a little wider than hip width, holding a weight in each hand.
  2. Bend your knees to perform a squat.
  3. Explosively jump up.
  4. Repeat the move as quickly as possible.

Watch points: Focus on a point in front of you. Don’t look down at your feet.

7 LYING GLUTE LIFT

Muscles: Bottom, lower back (glutes, para spinals)

Why do it? Activating your bottom during the running stride will help to propel you forward and optimize your running stride.

How to do it?

  1. Lie on the floor.
  2. Bend your left leg to form a right angle in your knee.
  3. Pull your toes down.
  4. Lift your knee off the floor without rolling or raising your hips.
  5. Complete one set before changing sides.

Watch points: Make sure that you can feel your bottom working and not your hamstring (rear thigh). If you feel your hamstring, bend your knee more.

RUNNING MOUNTAIN CLIMBER

8 RUNNING MOUNTAIN CLIMBER

Muscles: Shoulders, arms, hip flexors and core (deltoids, rhomboids, biceps, triceps, psoas muscles, transversus abdominus)

Why do it? Get your core mu scles and legs to w o rk as a unit to improve your s pee d.

How to do it?

  1. Put your hands about shoulder-width apart on the floor.
  2. Keep your shoulders, hips and feet in line.
  3. Bring your right knee in towards your right elbow.
  4. Return to the start and repeat with your left leg.
  5. Start by walking the move before increasing the move to a run.
  6. Alternate between the right and left leg.

Watch points: Don’t do this move if you have high blood pressure.

What do you think?

0 points
Upvote Downvote

Total votes: 0

Upvotes: 0

Upvotes percentage: 0.000000%

Downvotes: 0

Downvotes percentage: 0.000000%

Written by Kyra Williams

Kyra Williams likes to say in a joke that she preferred running to walking already as a child. Regular running has always been part of her life and she has joined several running events. She loves long runs with her loyal playful companion Vicky, Brittany Spaniel, in the early morning or in the evening.

Comments

Leave a Reply

Your email address will not be published. Required fields are marked *

Loading…

Comments

comments

Yoga Improves Sexual Satisfaction

Yoga Improves Sexual Satisfaction

Tips to Have Glowing Skin

Tips to Have Glowing Skin