Favorite Speed Training Workout #1: 200 Meter Endurance Intervals
On a standard track, alternate between running at your top speed for half the track and taking the second half at a slower pace. Repeating throughout your run. If you're not on a track, do this at 200-meter intervals wherever you run. "If you continue with a routine like that, you'll notice maybe a couple of weeks down the line that you're running the faster portions a little quicker, and maybe requiring a little less rest on the slower portion," says Delilah.
Favorite Speed Training Workout #2: Hill Drills
Find a hill with a gentle gradient. Run uphill for 30 to 40 seconds at 90 percent of your maximum effort, then take a slow jog back downhill for recovery. Repeat five to six times.
Favorite Workout #3: Yoga
Not for speed, but it's important! Long-distance runners tend to lose their flexibility due to the limited range of motion. So this PUMA-sponsored athlete does Vinyasa yoga. "I stay away from hot yoga and things that are too athletic because my one goal is to exit there not feeling exhausted, but to feel like I got a good stretch in."
Unrelated, but Really Interesting Fact about Delilah
After being introduced to Delilah by a mutual friend, Plain White T's frontman Tom Higgenson was smitten and wrote the song "Hey There, Delilah." It ranked No. 1 on the Billboard Hot 100 in July 2007 and was nominated for a Grammy.
Other PUMA Athletes featured in the article include WPS Superstars Natasha Kai and Leslie Osbourne. Read the full article at: SHAPE Magazine