If you want to become a better, faster and more resistant runner you should have to start doing different exercises in addition to running. It is very easy to reach a particular Running level just by running but, in order to improve that level and get stronger you should go out of your comfortable zone... ## How? **First and most important: Introduce Variation in your Running Plan.** For instance, change your running place and paths, run on hills, do some speed-games aka Fartlek workouts, intervals and repetitions, improve your strength by introducing force exercises, go cycling, swim on the soft days... there are many ways and variations that will give you benefits and additionally, they will keep you out of the routine... ## Today I would like to share with you the workout I have designed and performed at noon... It is focused mainly on Strength improvement but it is also useful to improve your running Technics... - You need first to find a flat path, at least 100m long - It is essential to perform a good warm-up before starting the workout, mobility exercises and jogging at least 10' - The workout consists on combining 1 Strength& Technic exercise with a 100m Progressive Sprint, starting smooth but ending fast and with high cadence - No rest between exercises or sprints And believe me, it is really a hard workout so, if you want to try it perhaps you should try with half the exercises proposed and do the Progressive Sprint between exercises in a more conservative manner... Anyway, I draw the following sketch which I sent to my fellows of the afternoon... ![workout.jpg](https://cdn.steemitimages.com/DQmZwDzL4wqCsCsr2itcwBH8H7xkM3BrNeX8vHpiToAfSQY/workout.jpg) 16 exercises in total, as I said no rest in between but the sprint... ![](https://cdn.steemitimages.com/DQmQuyFb4ArjRVPoohcnA26QDWabTYyMVBqkSpDrhiDar3H/image.png) I have used the inner grass field of the running track to perform the workout... the Sprints have been done along the diagonal between corners. As we say in Spain I have finished **"JODIDO PERO CONTENTO"** , which means something like "FUCKED BUT HAPPY" # Do you dare to do it? ---

Summary of the Running Workout:

- 6.3 km in 53', including warm-up, cool down and stretching - Maximum Heart Beat frequency: 165 bpm's - Average Heart Beat frequency: 139 bpm's ## Keep on Running! --- Remember you can always check my activity following the link below: https://connect.garmin.com/modern/activity/2803229006 --- --- ---

Breathe, Run, Dream, Live...

Keep on running!!!

@toofasteddie, proud member and author/promoter of the @runningproject initiative

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