pocket-pt-guide

intensity effort. An appropriate work to recovery ratio for improving
speed is 1:2. You will perform speed work in the form of 30:60s, adhering
to a work to recovery ratio of 1:2. During the work (run) interval, you
will sprint for 30 seconds. During the recovery (walk) interval, you will
walk for 60 seconds. This is one repetition of 30:60s. Speed running is
performed once a week, starting week one, continuing to the end of the
12–week program. You will progress from four to 10 repetitions of speed
running intervals.
Running Form
Running form varies from person to person. Differences in body types,
i.e., limb lengths and muscle balance, may cause individuals to have
variations in their running style. Attempts to force an individual to
conform to one standard may do more harm than good. However, there
are some basic guidelines that may improve running efficiency without
overhauling the individual’s
natural stride. Generally,
the form and technique
for all types of running
are fairly constant. The
following information
addresses optimal running
form for the major
body segments.
Refer to the figure at left.