5 Workouts for a Fast Finishing Kick
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- Опубликовано: 4 мар 2021
- Every runner wants to finish strong with a fast finishing kick. Here's how!
Lift Weights: bit.ly/2Pjvlge
Plan Tune-up Races: bit.ly/31kmGz5
A fast finishing kick is possible no matter the race distance - but it's difficult and requires the right workouts to give you the physical and mental tools to finish strong.
Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the host of the award-winning Strength Running Podcast. He's the 2017 Men's Running Magazine's Influencer of the Year and his work has appeared in Runner's World, Health Magazine, The Washington Post, Lifehacker, and other major media.
Visit strengthrunning.com/ to see their award-winning blog, free email courses, and full library of training programs and coaching services.
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So many great points in this video! I'm currently training for a 5K time trial and I'm hoping to PR (at 37 years old) with a sub 18 min time. These last few weeks, I've been more focused and diligent at speedwork, and I love your suggestions here. I not only want to finish the TT with a PR, but I want to finish strong! Thanks again!!!
Go get it Chad!! 17:xx or bust!!!
Hi Jason please send me more workouts that I can do after my aerobic base training especially hiĺl repeats that are more challenging and strengthen the legs
Thank You
Strides. Coaches put out cones marking several yards each-we jogged and increased the speed each cone passed, and for six cones’ worth then turn around, jog back and repeat once for each mile, but this was after our long run was completed. Saturday’s race I finally had it in me to kick at the end, saying to myself, “This is just a stride and I only have one…”
I’m a little ways into getting serious about lifting. The thing about it I didn’t think about is that good lifting form requires balance over the mid foot with a very stable torso. That translates very well into running from.
Great video. I love the "workout in the middle of the long run" suggestion. In my current training block I have a lot of 12 mile runs with 3 warm up, 6 at goal half pace, then 3 cool down. It's a great workout. I have a question; what is your definition of lifting heavy? I do a lot of squats and cleans and other things at the gym. Just curious of what weight specifically you are talking about? I know this is a subjective number, but would love the feedback. Thanks!!
I can’t say for certain what Jason means by “lifting heavy”, but I believe I’ve heard him say in his podcasts that you should be working with weight suitable for 3-5 sets of 5-8 reps.
@@benjaminbarretto8744 Kind of. It's more nuanced than that, just like your mileage/workouts will vary. There's a link in the description of this video with more detail on lifting weights.
Interesting about heavy weight lifting. I have lifted way longer than running - maybe there is hope for me yet.
I usually latch on to a runner that is faster than me and just hang on for dear life. I'm lucky to still be maintaining that pace at the end, let alone pick it up some. 😉
Weights also give definition,win win
Double threat!
Was on the track today doing intervals ,without bugging myself too much it’s great being able to do this stuff at 53 yrs / ran 6 miles under 51 min while back but calf strain
There are no races at the moment because of Covid-19, so tune up races are impossible. Would it have the same effects if I would run one all out Cooper test (12 minutes), maybe once a month, at the end of a 'recovery-week'?
Cooper tests are not performed by "runners" nor are they races. It was designed as a fitness test for the military. I recommend races, time trials, or virtual races.
800m Test
The athlete warms up for 10 minutes
The assistant gives the command “GO” and starts the stopwatch
The athlete runs as fast as possible for one-minute
The assistant marks the point where the athlete reached after one minute and records the total distance run
The athlete has a three-minute recovery
The athlete starts from where they finished the last one-minute run (cone marks the point)
The assistant gives the command “GO” and starts the stopwatch
The athlete runs as fast as possible for one-minute
The assistant marks the point where the athlete reached after one minute and records the total distance run
The assistant uses this final total distance to assess the athlete's performance
1500m Test
The athlete warms up for 10 minutes
The assistant gives the command “GO” and starts the stopwatch
The athlete runs as fast as possible for one-minute
The assistant marks the point where the athlete reached after one minute and records the total distance run
The athlete has a three-minute recovery
The athlete starts from where they finished the last one-minute run (cone marks the point)
The assistant gives the command “GO” and starts the stopwatch
The athlete runs as fast as possible for one-minute
The assistant marks the point where the athlete reached after one minute and records the total distance run
The athlete has a two-minute recovery
The athlete starts from where they finished the last one-minute run (cone marks the point)
The assistant gives the command “GO” and starts the stopwatch
The athlete runs as fast as possible for one-minute
The assistant marks the point where the athlete reached after one minute and records the total distance run
The athlete has a one-minute recovery
The athlete starts from where they finished the last one minute run (cone marks the point)
The assistant gives the command “GO” and starts the stopwatch
The athlete runs as fast as possible for one-minute
The assistant marks the point where the athlete reached after one minute and records the total distance run
The assistant uses this final total distance to assess the athlete's performance
My age is 13 years and my 1500m pb is 4:29 please tall me how I can create a base tranning plan
ur profile photo says otherwise
@@clashclips414 I remember running against this kid that was the same age as me. One day, we both happened to show up at a really low key cross country event. He was entered in the age group below- bare in mind we were both at the top of our age group that year