Speed Interval Training

• Gain speed by pushing yourself harder for specified intervals (for example, a 30-second run/walk switch-off, for three minutes) throughout your workouts. The theory behind why sprinting is important is that during repetitive activity, your body adapts to the routine, therefore your speeds hit a plateau. Sprinting surprises your muscles and cardiovascular system, resulting in the body building new capillaries and increasing the amount of oxygen taken in by the muscles.
  
  Past interval training methods were called "fartleks," meaning "speed play" in Swedish, and were exercises where you pushed yourself harder for any limit of time during your training then reverted to a casual, steady pace.
  
  Today, speed training is based on the same idea but is more structured and scientific; sports researchers are studying this aspect of exercise carefully. For example, if you are a runner, run at a high speed two minutes, then drop down to a steady pace for five minutes. After five minutes, pick up speed again for two more minutes. Too easy? Shorten the time on your slower pace.
  
  If you usually do another exercise, the interval training is similar for most sports. For instance, improve your cycling speed by training on a mile-long flat surface. Mark out a 1/4 mile, 1/2 mile and one mile for your intervals. Cycle four times on the 1/4 mile interval, two times on the 1/2 mile interval, one time on the mile, then again two times on the 1/2 mile then four times on the 1/4 mile. If possible, ride behind a scooter to break the wind and maintain a faster speed.
  
  Other effective activities for building speed and endurance include boot camp drills, stair running and plyometrics or jump training.
  
  

Stretch Exercises

• Stretching and muscle workouts compliment interval training by preparing the ligaments and muscles used during an endurance workout. Dynamic stretching (see Resources) is especially important because it helps you to avoid injury or muscle tightness. This type of stretching uses speed and momentum to loosen muscles and create a more effective stretch, rather than sitting and holding a stretch.
  
  Weight lifting and muscle conditioning also strengthen the muscles used during competition and should be integrated into your daily training routine.
  
  Avoid overtraining by alternating weight lifting and stretching days into your week. For example, if you are training for a marathon, take at least three days during your week to devote solely to squats, ab exercises and dynamic stretching, such as arm crosses and lunges.
  
  

Eat for Speed

• Improve your performance by keeping fat and weight gain at bay. Eat a diet rich in lean meats, such as skinless and boneless chicken breasts, fat free turkey or Mahi Mahi. Lean meats provide the protein and carbohydrate levels needed to build and repair body tissue broken down during training.
  
  Integrate vegetables, low-fat dairy, beans, nuts and seeds to build muscle and fight food cravings.
  
  Avoid dips in blood sugar levels by eating small amounts of nutritious food every two to three hours throughout the day. Aim for six small meals consisting of 200 to 300 calories at each sitting.
  
  Eat meals such as steel cut oatmeal and blueberries for breakfast, a whey protein shake for snack and a turkey sandwich packed with spinach, sprouts and cheese on whole grain bread. Eat almonds or yogurt for your afternoon snack then have grilled fish, vegetables and a sweet potato for dinner. Have a snack a few hours before bed such as a low fat yogurt or cheese.