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The first time i beat ten boats in the nationals!

Friday, 8 March 2013

A Need for Speed

This Friday's walking session was engineered for speed improvements. There are a number of ways to increase speed, and we used a variety of them in this session.

We did 5 x 30sec intervals, for 12 sets - six in one direction, and six back again.

The first set was all about big strides - the point of which was to increase the flexibility through the hips, and work the calves and feet harder.

The second set was small steps and quick leg movement - this is the traditional method for increasing speed.

The third set was a tiny weeny jog - designed to push their fitness (remember they are all wearing 6kg in their packs).

We did this twice and then turned around and came back again, repeating the exercise. Total speeding time was a full 30 minutes, which will hopefully translate into an overall speed improvement with their regular walks. The actual session was close to 2hrs, which will be excellent for our endurance.

Needless to say, there were a few tired muscles this morning, and they received a well deserved extra massage in their session!

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