What's Up, Ladies...
Ok, one other thing... When it comes to distance running try to break up your longer distances into shorter sprints but keep the volume the same as long as you can maintain the intensity... Example... If you're running 1.5 Miles the intensity with which you can run that long of a distance is very low compare to the level of intensity with which you play a set and match... What I would like you to do instead is this:
Week 1 and 2 - 6-8 X 400m or Run for 2 minutes as far as you can with anywhere from 2-3 minutes between 400's as long as you can keep the times relatively consistent
Week 3 and 4 - 6-8 X 200m or Run for 1 minute as far as you can with 1:30-2 minutes between sets
Week 5 and 6 - 8-10 X 100m or Run 30 seconds as hard as you can or even stair sprints then rest 1-2 minutes between...
Why?
I'm looking for you to be able to maintain your intensity across multiple points across an entire set and match... Here's some stats for you... Typical point last anywhere between 30 to 90 seconds and set between 12-15 minutes... Try to mimic what you're going to find in a match...
Feel free to post any questions on this or anything else to comments
JVB
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