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Spring Challenge - Train for the Quarter Mile Run

April 5, 2007 Send this Article to a FriendPrint This Article

Author: Certified HyperStrike Trainers

The quarter mile run portion of the Spring Fever Fitness Challenge is a sprint. The main focus of your training should be on increasing the amount of effort you can put out and increase the amount of time you can sustain your maximum effort. Long slow distance training will not help you very much.

To build a base you need to run and increase the amount of time you can sustain your maximum effort. However, before you can increase the intensity ,you should be able to run a mile. If you are unable to run a mile, run as far as you can and next time run a little further. Pretty soon you will be there.

Once you can run a mile it is time to get faster. The first thing is to make sure you are running correctly. Have a friend watch you and critique your running. If you have a video camera you can record yourself and see for yourself. You can also hire a running coach (track, not marathon) to help you run better.

The next part is to train to go faster. When you are performing your working sets you need to run as fast as you can. You should run intervals of different duration (time or distance). You can use active rest (walking or jogging between sets) or passive rest (doing nothing between sets). You should also vary the number of intervals that you do. The one thing that stays constant is the 100% effort you put into every set.

Be sure to stretch after your workouts, fuel your body with nutritious food and rest when appropriate. As the test date approaches you want to gradually reduce the volume of training, but not the intensity so that you are healthy and strong on test day.

Good luck!
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