One of my colleagues is working on a paper that will challenge the transferability of strength training to cardiovascular performance

And by cardiovascular performance, that includes a brief 100 metre sprint? Even a 300m sprint?

Find your lactate threshold and run slightly below it.
Don't workout , train. Look to improve each session.

Find your max heart rate and train at about 70%

This post was edited by dirTyMan on Sep 29 2016 12:47pm

Don't be a bitch.

Specificity

This post was edited by Lightman on Sep 29 2016 10:46pm

there is an obvious indirect form of transferability which is just that as strength improves, a stronger runner will be able to run faster (per stride) than an untrained (wrt to strength) athlete. dividends over distance. hence the studies showing slight time improvements for long-distance athletes taking creatine, although those studies have been somewhat questionable as fk. maybe better hormonal disposition too, but that's a stretch.

but yeah, otherwise i don't see why there is any obvious direct form of transferability.

H3h3

Incorporate some LSD into your workout routine. (Long Slow Distance) Shoot for 5 miles or so of this at an easy pace a couple times a week. After a few weeks you can increase the distance to 6-12 miles. This method will greatly increase your endurance and will slowly build speed for your 3k run.

The fact that you are sore between workouts is NOT GOOD. You are at risk for an injury if you continue to push though this soreness. LSD runs will ultimately increase your endurance, speed and make you LESS prone to injuries. If at any time during your LSD run you are feeling sore/tightening up too much either slow down or stop.

You should be running your LSD run at a pace comfortable enough to hold a conversation with someone. Some say 60-75% max heart rate is a good goal for these runs.


As far as speed for your sprints I would recommend incorporating HIIT runs. (High Intensity Interval Training) This training is where you push yourself in intervals between sprinting and jogging very slowly. This training will build your speed and cut fat off your body fast. A good routine to start would be sprinting as fast as you can for 30 seconds and then resting/jogging for 1-2 minutes. Over time this will get easier for you and you will get faster with less effort expenditure. You can increase the time to half sprint / half rest as you progress.

The most important thing you need to keep in mind is injury prevention. You progression should be steady as to not get injured. I am concerned that you are "Suffering through the pain." This is how people get hurt. You need to listen to your body and not push yourself to the point of breaking.

If you take this advice you will increase your endurance, speed and most importantly remain injury free.

Good Luck.

Smoker/heavy drinker. And still fastest guy in my unit. I just don't give up and won't let those stupid peasants beat me. Run with someone you absolutely hate who is better at running than you, and don't under any circumstance show weakness, or lose

Also this, do LSD and run away from the monsters trying to eat your soul