479.0K
ANMovements I do to stay quick & athletic ❤️🔥
#athletic #athletetraining #trainlikeanathlete #speedwork
@anamariebruni
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#Speedwork
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4.6M
BLRunning a sub 16 in the 5km doesn't happen overnight but here are our top 5 key sessions that lead to a massive improvement in pace 🔑:
HARD HILL Sessions ⛰️
Example: 10 × 1 minute running hard uphill with jog-back recovery. This strengthens the glutes and gives you that extra kick at the end of a race. Focus on pushing the ground back and keeping a high cadence 🧠
Interval Sessions 🔁
Example: 6 × 1km @ just faster than 5km pace 💨. The goal here is to train your body to sustain a quicker rhythm than race pace, improving efficiency and tolerance to fatigue.
Tempo Runs 🔥
Example: 20–25 minutes at a comfortably hard pace (~10–15 sec slower than 10km pace). This builds your aerobic engine so you can hold speed without red-lining too early.
Progression Runs 📈
Start easy, gradually build each kilometre until the last one is at or faster than 5km pace. This teaches you how to close strong when it counts.
Easy Run + Strides 🚀
4–8 × 100m strides at ~90% effort, full recovery. Perfect for improving running economy, turnover, and form without adding fatigue.
Stack these sessions week after week 🧱
And watch the PB come to you 🏆
🏷️
#LondonRunners
#NikeRunning
#GarminRunners
#5KTraining
#SpeedWork
#HYROXTraining
#HybridAthlete
#FunctionalFitness
#EnduranceTraining
#RunnersOfInstagram
@blameytwins
1.2M
JAUphill-Intervall @davosklosters
#trailrunning #speedwork #strenghtraining #adidasterrex #runninggirl #davosklosters #stayfitandhealthy #nature #uphill #crosslauf
@adidasterrex
📷 @guy_nunige
@jasmin_nunige
120.9K
INLSU’s 15 min Speed Routine 🐯
Why guess what drills you should do when you can do LSU’s legit speed work? This is the quick, explosive progression used at the highest level to build game speed and acceleration mechanics. Don’t waste your time trying to shave tenths of your time with other drills or routines.
Save this post for later and download the Instacoach App for even easier access to all of our speed training programs 🔥
#SpeedTraining #LSU #LSUBaseball #BaseballTraining #SpeedWork #Athleticism #QuickFeet #Instacoach
@instacoachapp
1.6M
BLHere are 5 key points that actually improve your aerobic base and make Zone 2 pace increase 🔑:
Comment ‘RUN’ for a free program 🏃🏽♂️
Comment ‘TRAIN’ for all programs 🏋️♂️
Aerobic Volume 📈
Simply put: more easy miles. The more time you spend in Zone 2, the better your body adapts to using fat as fuel and moving efficiently at a lower heart rate. Add zone 2 bikes if you get bored of running too much.
Consistency 📅
It’s not one big workout that makes the difference — it’s weeks, months, and years of aerobic running. Miss fewer runs, string the weeks together, and your pace will rise naturally.
Long Runs 💪🏼
Extending your long run in Zone 2 strengthens capillaries, increases mitochondria biogenesis, and trains your body to hold steady effort for longer (this has the biggest return for aerobic development).
Strides & Speed Support ⚡
Adding short strides or light speedwork sharpens your form and running economy. Better mechanics = faster pace at the same heart rate, without leaving Zone 2 behind.
Strength & Mobility 🏋️
Stronger muscles and tendons increase efficiency. Mobility keeps your stride smooth. Both make running feel easier at any effort.
Stack these and you'll see huge differences in pace 🧱
🏷️
#RunningCommunity
#RunnersOfInstagram
#MarathonTraining
#Zone2Running
#RunningMotivation
@blameytwins
24.8K
RUSpeedwork for a marathon??
A very common question in running is, how much speedwork do I need for a marathon.
Really? None!
If you are taking on your first ever marathon, there is no need for you to be stressing about speedwork, short track reps and hill repeats.
Get the miles built up and on the board nice and progressively to ensure you don't get injured.
#sayskyworld #sayskycph #running #runnershigh #runnersofinstagram #runninggoals #runningcommunity #runninglife #runner #marathon #marathonrunner #marathontraining
@runningfox26.2
100.0K
E.I’ve said it before and I’ll say it again…
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ACTIVE RECOVERY! Your active recovery days don’t have to be only on the bike on in the pool. They can also just be from the comfort of your own room. In the year I dropped SECONDS off all my times, I did workouts like this every single week. Try them out and see because I guarantee they will work🫵🏾
#trackandfieldlife #tracknation #d1athlete #speedwork #sprinting #sprintdrills #collegeathlete #400m #activerecoveryday #activerecovery #runningtips
@e.o.fitness
7.0K
NEYou’re limiting your block start because of this reason!
✅ If you want to see more content like this follow for more!
💡FREE DISCORD IN BIO AS WELL!💡
🚨FOLLOW @newspeedtraining_inc FOR MORE!🚨
#trackandfield #athlete #workout #speedwork #track #hardwork #mindset #motivation #newspeedwin
@newspeedtraining_inc
52.5K
VITrain Like An Athlete🔥🚀🏃🏻♂️
Follow @vishalsidkd01
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#jaishreeram #jaimahakal #reelinstagram #reelsinstagram #reelindia #reelitfeelit #fyp #explore #trendingreels #viralreels #jaat #haryanvi #trainlikeanathlete #athletics #athlete #speedwork #explosive #explosivetraining #speed #running #runningmotivation #trackandfield #gymworkouts #fitness #fitnesstraining #training #football #basketball #cricket #viratkohli
@vishalsidkd01
13.6K
DHReceivers — this one’s all about control and explosion ⚡️
This was phase one in our slant work for this session!
The Pressure Steps Drill trains you to gain ground with every stride, not waste movement.
We’re landing on one leg, loading the ground, and driving out with power — teaching your body how to move with purpose.
We don’t want to just run.
Elite receivers control their movement, apply pressure, and accelerate out faster than anyone else.
🎯 Drill goal: Build balance, body control, and real game-speed acceleration.
Comment “vault” for more drills to improve your flag football game🏈
#EarnItDaily | #DHFlagFootball | #ReceiverTraining | #FlagFootballDrills | #SpeedWork
@dhflagfootball
1.3M
LIPlyo Bulgarian split squat (BSS) variations to turn your leggos into weapons 😈🤝🏼 we train reactive strength, explosive power in MY PROGRAM 🔗 in my bio‼️
🔹Power snap down BSS: rapid as possible drop down absorbing force pushing ball of foot and toes into floor and stabilizing with core, feel stretch in glutes. Focus on controlling force to decelerate under load. Hold 3-5 sec, back to start position heel up, 2-3 sec hold before going into next rep (2x3 per side)
🔹plyo BSS sprinter jump: focus on absorbing force, then re-apply force into jump high as able, balance for efficiency, push off floor with ball of foot, knee drives up, toes up (2x5 per side)
🔹contrast plyo BSS sprinter jump: same ideas apply but release weight to increase power output, muscle activation (3x3 loaded, 3 BW contrast, per side)
🔹lateral contrast plyo BSS: improve balance, challenge coordination and joint stability adding lateral movement (2x3 loaded, 3 BW contrast)
🔹3 lateral plate bounce to BSS jump: rapid plate taps straight into tuck jump, quick footwork and directional change jump, speed, power (3x3-4 per side, 3 tap to 1 jump)
**sets and reps are just what I did, but I have worked up to this, lower volume is ideal starting out and focusing on footwork/coordination and force absorption before adding height to jumps that cannot be controlled safely/properly on the way down (injury risk). Always master BW before adding load✊🏼
THE FIT is always @oneractive code LINNEA💕
#explosivepower #plyometrics #plyometricstraining #explosivetraining #speedwork #athletictraining #legday #legstrength #builttoexplode
@linnealiftslifeup
0
RIWall drills teach posture, shin angles, and force direction — the foundation of explosive acceleration 🏃🏾♂️🏆
#sprinter #trustgod #speedwork #run #fypage #sprint #athlete #trackandfield #football #soccer #training #speed #risenathlete
@risen__athlete
✨ #Speedwork Entdeckungsleitfaden
Instagram hostet 276K Beiträge unter #Speedwork und schafft damit eines der lebendigsten visuellen Ökosysteme der Plattform.
#Speedwork ist derzeit einer der beliebtesten Trends auf Instagram. Mit über 276K Beiträgen in dieser Kategorie führen Creator wie @blameytwins, @linnealiftslifeup and @jasmin_nunige mit ihren viralen Inhalten. Durchsuchen Sie diese beliebten Videos anonym auf Pictame.
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