Improve Your Speed By Running Down Hill

A great way to improve your speed on the athletic field is to run hills downhill. That's right running downhill instead of uphill. A lot of great athlete's such as Walter Payton and Jerry Rice improve their speed and leg strength by incorporate hill training in their workouts.

Running down Hills has many benefits:

Helps develop power and leg strength
Improves stride frequency and length
Develops co-ordination
Good for muscle memory by allowing your legs to move faster
Encourages the proper running form by using your arm action during the driving phase
Develops control as well as improved speed
Promotes strength endurance
Develops maximum speed and strength
Improves your time in the 60 yard dash

Here's a hill training routine:

1. Find a hill with a slope of approx 15° decline and a length of 60 yards
2. Running down the hill to build up to full speed and then maintain the speed for a further 30 yards
3. Recovery walk back up
4. Start with 2 sets of 4 repetitions ( a total of 8 times) and gradually increase over time

Do this routine twice a week and soon you will find yourself improving your speed.

Training for a 5K Race the MVP Way

Training for a marathon or a triathlon takes a lot of hard work, dedication and most importantly a lot of time.

I commend those who are marathoners and triathletes, but if you are like most people, your time is very valuable, but at the same time working out and exercising is very important. That is why I suggest that you train for a 5K run.

Here are three reasons why I love training for a 5K race.

1. It does not take up a lot of your time - the program below has you running on an average of only 9.5 miles per week.
2. It is less taxing on your body – It takes me a long time to recover after running a marathon. I can recover from a 5K in a day or two.
3. It is a way to track your progress – You can try to improve your time during every race.

I strongly feel you will be able to complete your first 5K and be clocked at a competitive time within eight weeks, if you follow my 5 K training program.

I have added two days of strength training on Wednesdays and Saturdays. Saturdays will be your most challenging day. The workout consists of a combination of running and strength training. I recommend that you run first then follow it up with a 30-45 minute strength training routine.

You will have two rest days, Monday and Friday. This will give you enough time for your body to recover.

The other days are filled with road work. Remember to wear proper clothing while running outdoors.

Also, remember to drink plenty of water, eat right and get 7-8 hours of sleep.

Are you ready to get started! I hope you are excited. Training for a 5K will give you confidence and character. It will also relieve the stress, and boost your attitude.

Get off to a running start! Remember, exercising allows you to add more years to your life and add more life to your years.

The MVP 5K Beginner Training Schedule

Week 1
Sun: 15 min EZ run
Mon: Rest
Tues: 1.5 m run
Wed: Strength Training
Thurs: 1.5 m run (race pace)
Fri: Rest
Sat: 2 m run/Strength Training

Week 2
Sun: 20 min EZ run
Mon: Rest
Tues: 2 m run
Wed: Strength Training
Thurs: 1 m run (race pace)
Fri: Rest
Sat: 2.5 m run/Strength Training

Week 3
Sun: 25 min EZ
Mon: Rest
Tues: 2 mi run
Wed: Strength Training
Thrus: 1.5 m run (race pace)
Fri: Rest
Sat: 2.5 m run/Strength Training

Week 4
Sun: 30 min EZ run
Mon: Rest
Tues: 2.5 m run
Wed: Strength Training
Thrus: 1.5 m run (race pace)
Fri: Rest
Sat: 3 m run/Strength Training

Week 5
Sun: 35-40 min EZ
Mon: Rest
Tues: 3 m run
Wed: Strength Training
Thurs: 1.5 m run (race pace)
Fri: Rest
Sat: 3 m run/Strength Training

Week 6
Sun: 40 min EZ run
Mon: Rest
Tues: 3.5 m run
Wed: Strength Training
Thurs: 1.5 m run (race pace)
Fri: Rest
Sat: 4 m run/Strength Training

Week 7
Sun: 40 min EZ run
Mon: Rest
Tues: 3 m run
Wed: Strength Training
Thurs: 1.5 m run (race pace)
Fri: Rest
Sat: 4m run/Strength Training

Week 8
Sun: 40 min EZ
Mon: Rest
Tues: 3 m run
Wed: Strength Training
Thurs:2 m run
Fri: Rest
Sat: 5K Race!