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Old 02-21-2013, 07:20 AM   #2
ferociousforehand
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Join Date: Feb 2013
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Running long distance builds your endurance so you can last long matches.

To handle long rallies long distance running wont be beneficial due to the fact that your heart rate is pretty constant. You need to work on not increasing your heart rate super high during long rallies but you also need to bring your heart rate down after long rallies very quick so you can be ready for the next point. For this purpose, i think short distance running for 20-30 secs at max speed with a rest period of 10 seconds imitates the match situations than running for 5 miles. Also doing suicides for 30-45 seconds and resting again for 10, and gradually increasing the duration helps to sustain long rallies without running out of breath. Your work to rest ratio should be around 3 to 1.
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