'To run faster and stronger for longer' #1

Madmule Fitness present method in the madness
​'To run faster and stronger for longer'.
An ambition stated by many clients over the years.
Here's an example of how this is coached to Madmule clients. The notes are taken from one coaching session, with a 50-55 year old female. The individual ran 24:39 over 5km in Feb 15. She received coaching and steadily reduced and moved her PB to 22:23 in Nov 17.

This type of stride drill session is covered frequently at Madmule H.I.L.L.  To run longer, stronger and faster there must be attention and time spent on improving efficiency. Running very fast for short periods of time is one of the sessions used to achieve better mechanics, muscular coordination, awareness of faults and an opportunity to correct those faults with a presented solution. The solutions can be low intensity conditioning as well as high intensity to force adaptation.

The session is broken down as follows:
Mobility with active stretches.
1 mile steady state jog. 
Spring drills - variations of double and single leg 'skip' actions to prepare the body for strenuous running
10 x 120 metres of strenuous running, each one with a specific physical task being applied.
Jogging back or walk/ jog back depending on growing intensity.
1.5 mile steady jog, implementing knowledge gained to a low intensity effort.

The client made large gains in speed when engaging the hips to drive the foot to the floor, a very similar movement as stepping up onto a platform explosively. In the running drill the leg is driven down to find the floor and the resulting forces propel the individual forward. The client related and felt this action worked well in their mind visually and goes forward to use it as part of the 'self coaching' practiced during training runs. The graph shows a significant increase in ground speed, when they were not instructed to work any harder than the previous 5 sets. The intent of using the action created more speed, and of course they were more breathless after the set, hence the extra recovery rewarded with some walking.

If the desire is to lift a heavier weight, then at some point the body has to be exposed to lifting it. Any sensible plan will prepare the body for such an encounter. Learning and practicing technique, completing sub maximal sets and eventually, in a graded manner, start to engage with the desired target.
A running programme that aims to increase the ability to run faster over the target distance is no different in its approach. Pushing and mindset will only take it so far.

With 30 years of running studies, experiences and coaching, Madmule can improve your running ability.
Join us at our Monday night training group for H.I.L.L or for a personal coaching session call 07926127083 or email using the contact form

Are you struggling to join the dots and make progress?
Madmule Fitness & Adventure can help. For personal training, especially running/ endurance training or one off health and fitness consultations, contact us 07926127083

 If you have gained something from reading the blogs and you don't train with Madmule Fitness, then please consider showing your appreciation by visiting Century 4 Sanctuary Justgiving page. Madmule Fitness and Adventure will be completing the 100 miles to the Donkey Sanctuary as part of this years Bi annual fundraising challenge. A solo effort non stop that can only be done with the great support of friends and family of Madmule fitness.
4 da Mules (& donkeys)
​Thank you. ​​

Disclaimer: Madmule Fitness & Adventure Ltd in no way excepts any liability for injury, illness, loss or damage to anyone using these training programmes and workouts. By using them you accept these conditions: I will not seek to penalise, prosecute or claim compensation from Madmule Fitness & Adventure Ltd. Warning: You should have no physical restriction, disabilities or any predisposition to sickness or injury that may be aggravated or adversely affected as a result of following these programmes and workouts,  if unsure seek your doctors advice prior to starting. Written by Richard O’Connor, copyright © 2019