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crosscourt
08-10-2008, 10:50 AM
Our local track has just been overhauled and we have a really nice tartan/rubber surface. Does anyone have any good tennis based interval programmes for track training. Would be grateful for any advice.

cc

cncretecwbo
08-10-2008, 02:21 PM
for pure speed or speed endurance?

Rickson
08-10-2008, 04:07 PM
Our local track has just been overhauled and we have a really nice tartan/rubber surface. Does anyone have any good tennis based interval programmes for track training. Would be grateful for any advice.

cc

Jog the first part of the track then sprint. Do some lateral movements while on the straightaway.

WildVolley
08-10-2008, 04:47 PM
Warm up by walking and doing various movements (running backwards, g****vine, side shuffle, etc) for a lap. Then walk the turn. Do approximately 40 meters as a sprint. Walk the turn. Run backwards as fast as you can safely for 40 meters. Walk the turn. G****vine safely for 20 meters. Walk, then do the other side. Walk the turn and then do 40 meters full out again.

Whatever you do, start slowly and build into it, especially if you haven't done full sprinting in a while. As you get in better shape, you can reduce the walk time between intervals and run farther.

crosscourt
08-10-2008, 10:30 PM
for pure speed or speed endurance?

I always think of tennis as a series of endurance sprints. So I guess that siort of thing.

cc

cncretecwbo
08-11-2008, 03:16 PM
I always think of tennis as a series of endurance sprints. So I guess that siort of thing.

cc

it looks like you know what to do then.

run interval sprints with a short rest b/w each. i wouldnt go over 400m because then youll be getting into less speed-type stuff, and certainly less tennis court stuff. Id say even keep each sprint 200m or less.

so you could do like sprint 50m, walk 50m, sprint 100m, walk 50, sprint 200, walk 50.... and repeat as many times as you want.

or you could go like sets of 50m sprint, 50m walk. then sets of 100m sprint and so forth. just be creative.

crosscourt
08-12-2008, 12:47 AM
Thank you. Does anyone have any thoughts about whether you should run at different levels of intensity over different distances?

cc

cncretecwbo
08-12-2008, 05:26 AM
i would assume go as fast as you can, youre gonna want to go as fast as possible on a tennis court.

GPB
08-12-2008, 05:37 AM
http://en.wikipedia.org/wiki/High-intensity_interval_training

Do a search on these forums for HIIT -- there's some good info somewhere here about interval training.

crosscourt
08-12-2008, 01:34 PM
Thank you. Will do.

FuriousYellow
08-12-2008, 05:15 PM
Saw this article on MSN last week. Don't know how good it is. I'm going to be starting today. Sounds ideal for a track though as you'll need a fair amount of open space to run 100 percent for 45 seconds.

LINK (http://health.msn.com/weight-loss/articlepage.aspx?cp-documentid=100212332&page=1)