With only two weeks to go until the Bank of Scotland Great Scottish Run, it’s time to step up your training and increase your speed.
For the past few months The Hour team have been training hard with fitness fanatic Stella Bartram and hope to raise as much money as they can for the STV Appeal 2011. This week the team have been concentrating on speed training.
Speed training is all about high turnover, short bursts and short recoveries and should be performed at 90 per cent of your maximum effort. Stella explained:
“You’ll need to keep the bursts short and fast with short recoveries. Expect a really high heart rate.”
Stella used markers to run to and from starting points and increased the distance she ran each time. Lamp posts, trees or traffic cones can be used as markers, and you should aim for six to eight reps. Take some recovery time before repeating the reps to give your body a rest.
Stella added: “Before taking part in any training programme it’s really important that you go and see your GP and check that you’re fit and healthy to do so.”
The Bank of Scotland Great Scottish Run 2011 will be taking place on Saturday September 3. For more information or to enter the race see the website.