After running for a total of 20 miles in the past three days, I focused on agility and speed in today’s workout. I warmed up with 2 miles of jogging and spent 40 minutes sprinting.

Workout for Speed and Agility

• 50-yard progressive sprints, from 50% of top speed to full sprint: 6 sets w/ no rest
• 50-yard full sprints: 10 sprints w/ 10-second rest
• 50-yard full sprints w/ backpaddling: 10 sets w/ 10-second rest
• ladders: 25 yards followed by 50 yards: 10 sets w/ 15-second rest

Speed and agility workout helps me regain explosiveness and quickness in changing direction, which I have lost a little from training for long distance running. Our body contains two types of muscles: fast and slow-twitch. Fast-twitch muscles are used during anaerobic exercises, such as sprinting and lifting heavy weight. On the other hand, we use slow-twitch muscles for aerobic (endurance) exercises, such as long distance running or biking.

Although training for endurance gives us many benefits in terms of health, our fast-twitch muscles are compromised during long distance training; our body works under aerobic phase where we rely on slow-twitch muscles. A mix of endurance and anaerobic training will keep our muscles balanced and help us stay mobile.