Workout schedule for a running back for football?
im 15 and I play varsity football.im 5 foot 9.i weigh about 155-160. Im already in shape and muscular but I need to get stronger and somewhat faster, anything helps. i need a weekly and daily workout routine. i whant to push myself as much as i can. i can bench 165. my mile time is 6:35,i ran that a week ago. my 40 yd time is 5:11. i already have speed but i whant more. yes im greedy when it comes to my body. i whant to be as strong and as fast as i can. please help
What's a good running/workout schedule for a 13 year old?
My schedule for XC in eighth grade consisted of speed days on Mondays and Wednesdays (anything from 100m repeats to 800m repeats; usually 12 of the lower distance runs and 4 or so of the longer ones) to work on leg turnover and improving your form, easy days (around four miles at a comfortable pace - something you could keep up a conversation with) on Tuesday and Thursday to recover from speed days, and distance days (five or over at a decently fast pace; I ran at about thirty seconds per mile slower than my race pace. So if you run seven minutes per mile when you race, that'd be a 7:30) on Friday and Saturday to build your lungs and legs for endurance. As for building muscle, our ab workout is made up of sixty crunches, sixty side crunches on both the left and the right, sixty bicycles, a minute of superman (on your stomach, legs and chest lifted off the ground), and six inch leg lifting for sixty seconds. That's all to start; I've stick to 100 for everything now. As for building the legs, if you run the speed days hard, your leg muscles will grow on their own. Good luck! Stick with running, it's a great sport.
What does 6x400 mean in my training running schedule?
Warm up first. Then do 400 meters (one lap), then walk some (maybe a lap). Then do that 5 more times. This is a notation for intervals. Intervals alternate running (usually hard, or hills) with a recovery walk. In a form TxD, "D" is a distance you are supposed to do. After you run the indicated distance, you walk to recover. Then, you repeat the running and recovery until you have done them "T" times. So 10x1600 would mean you run 1600 meters (1 mile) 10 times with walking between each interval. You would have 16,000 total meters running. If you walk a lap after each one, that would add 4,000 meters walking.