How to Run Faster with Less Effort in 50 Days

Introduction

• Objective: Improve running speed and efficiency in 50 days
• Method: Science-based system with four steps
• Presenter: Sports scientist, physiotherapist, and former professional athlete

Key Steps to Improve Running Speed

1. Training Effectively with Key Workouts

   • Two Key Workouts:
     • VO2 max intervals
     • Speed and power drills
   • Importance of intensity and progression in training

2. Structuring a Training Plan

   • Balance between hard training and recovery
   • Weekly schedule suggestion:
     • Monday: VO2 max intervals + plyometric jumps
     • Tuesday: Easy run or rest
     • Wednesday: Tempo run + plyometric jumps
     • Thursday: Easy run + plyometric jumps
     • Friday: Long run + plyometric jumps
     • Saturday: Rest or cross-training
     • Sunday: Speed and power drills + plyometric jumps
   • Adjustments for beginners and advanced runners

3. Nutrition and Recovery

   • Carbohydrates:
     • Premium fuel for workouts
     • Examples: Oatmeal, bananas, whole grain bread
   • Protein:
     • Muscle repair and strength
     • Recommended intake: 1.6 to 2.2g per kg of body weight
     • Examples: Chicken, eggs, Greek yogurt
   • Fats:
     • Example: Avocados
   • Hydration:
     • Importance of maintaining hydration
   • Recovery:
     • Importance of sleep (7-9 hours)
     • Active recovery methods
     • Importance of rest days

4. Supplements to Enhance Performance

   • Caffeine
     • Enhances performance when timed right
   • Creatine
     • Boosts short bursts of power
   • Beta-alanine
     • Delays lactic acid buildup
   • Clarification: Supplements are an enhancement, not a replacement

Tracking Progress

• Time Trials:
  • Every 3-4 weeks
  • Monitor real-world results (e.g., mile or 5K)
• Heart Rate Monitoring:
  • Track heart rate at various paces
• Cadence and Stride Length:
  • Monitor steps per minute and stride length

Conclusion

• Focus on speed training, not just endurance
• Use structured plans with balanced intensity and recovery
• Proper fueling and recovery are key for speed gains
• Track progress with time trials, heart rate, and biomechanics

Additional Tips

• Avoid common running mistakes
• Use structured progression and track improvements regularly.

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Watch the follow-up video for avoiding mistakes that slow runners down.