olahraga balapan

1. 1
See the example plan below that will help you increase your speed and cut your rest time
each week.
Week 1: 10 x 200 meters at 30 seconds with 2:00 minutes rest
Week 2: 9 x 200 meters at 29 seconds with 1:56 minutes rest
Week 3: 8 x 200 meters at 28 seconds with 1:52 minutes rest
Week 4: 7 x 200 meters at 27 seconds with 1:48 minutes rest
2
Find a 100-meter long hill with a slight 2 to 3 percent downhill grade. Begin running
around 70 percent your max effort and let gravity increase your stride rate and speed as
you progress down the hill. Lean slightly forward and land on your midfoot to stay
balanced and in control of your body.
For recovery, slowly jog back up the hill. As you gain speed and fitness, bump up the
number of hills you’re completing each week.
Week 1: 6 to 8 downhill sprints, 2:00 jogging recovery
Week 2: 8 to 10 downhill sprints, 2:00 jogging recovery
Week 3: 10 to 12 downhill sprints, 2:00 jogging recovery
3
For the next 100 meters, run all-out for 40 meters, then walk or jog for 60 meters. Keep
building up until you reach a 90-meter sprint with a 10-meter recovery, and then work
back down the pyramid. See the workout below.
Interval 1: sprint 30 meters, walk/jog 70 meters
Interval 2: sprint 40 meters, walk/jog 60 meters
Interval 3: sprint 50 meters, walk/jog 50 meters
Interval 4: sprint 60 meters, walk/jog 40 meters
Interval 5: sprint 70 meters, walk/jog 30 meters
Interval 6: sprint 80 meters, walk/jog 20 meters
Interval 7: sprint 90 meters, walk/jog 10 meters

2. Interval 8: sprint 80 meters, walk/jog 20 meters
Interval 9: sprint 70 meters, walk/jog 30 meters
Interval 10: sprint 60 meters, walk/jog 40 meters
Interval 11: sprint 50 meters, walk/jog 50 meters
Interval 12: sprint 40 meters, walk/jog 60 meters
Interval 13: sprint 30 meters, walk/jog 70 meters
4
Begin with a 15-minute jog and perform any drills that will help you warm up your
muscles and get loose. Find a steep hill somewhere between 8 to 12 percent grade and
sprint up it for 20 yards at 70 percent effort. Walk back down the hill to recover. That’s 1
round. Do 6 to 8 rounds.
Workout 1: 6 to 8 hills, 20 yards at 70 percent intensity
Workout 2: 8 to 10 hills, 20 yards at 70 percent intensity
Workout 3: 10 to 12 hills, 20 yards at 70 percent intensity
Workout 4: 6 to 8 hills, 30 to 40 yards at 80 percent intensity
Workout 5: 8 to 10 hills, 30 to 40 yards at 80 percent intensity
Workout 6: 10 to12 hills, 30 to 40 yards at 80 percent intensity