Workouts on off-days?

[nutrick]

okay, we do have ergs at my school, i'll probably do those. i'm also planning on buying a heavy bag, and i'm thinkin leather and 70lb considering i'm 5'5 and 118lbs. any suggestions? what other alternative materials do you guys recommend?

[donnydarkoIRL]

Nope a leather bag is both the highest quality and most economical as it'll last you so much longer!

[nutrick]

oh alright thanks, another question on roadwork. how many times should i jog and how many times should i sprint it?

[Sharla]

I would sprint say twice a week. Two really good quality speed sessions with time to recover between. That's what the slower jogs are for - to help you recover and get a base level of aerobic fitness. Sprinting is more anaerobic but it will produce more lactic acid which your body needs a chance to get rid of.

You can put one moderate pace run in per week also. Top sprinters have only a couple of really hard speed sessions a week so I think that's the way to go. It's definately not a good idea to have your speed sessions too close together - have a couple of days of other training and maybe also a day off between them.

[donnydarkoIRL]

Some great info Sharla!
I owe you rep!

[nutrick]

yeah, thanks again sharla, well today was my first time at the gym, it was awesome and i can't wait for thursday to go again . unfortunately, i forgot to ask him all the questions i was supposed to ask him, but i'll do it on thursday.

[Sharla]

You're welcome! Glad to hear you're enjoying it! let us know how it goes.