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adsc help ?
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rhys-banks
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- Posts: 1
- Joined: Sun 12 Jul, 2009 11:06 am
- Location: wigan
adsc help ?
alryt erm got adsc comeing up in like 3-4 weeks atm im relly shitin it cos i dont think i can run 1.5 in likr under 11 mins eny tips ? thanks
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thundersafety
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- Posts: 70
- Joined: Wed 30 Aug, 2006 5:27 pm
- Location: England
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GunnerBhoy
- Member
- Posts: 27
- Joined: Mon 15 Oct, 2007 5:15 pm
- Location: London
My first tip is, even if your not that good, always make sure your presentation is immaculate - i.e your spelling. If it looks good - its right. You wont get noticed.
Anyway, dont fret about timings otherwise you will have a hang up, make it an issue and you wont progress. Ill assume at this stage you have done your homework and are not too far off the time anyway? That said now you have to concentrate on speedwork over distance. Firstly bag a 3 to 5 mile route. Over the course of this route you need to be thinking about chucking in some fast paced bursts of running then even faster and then sprinting! you want to be at the point where your thinking ' i need to stop' DONT STOP. slow down the pace, look at a land mark further along the route and run to it. youll be thinkin 'right, ill reach this point then ill either slow down to a really slow jog or walk for a little bit. once your at the landmark and have decided if your fit enough to walk or jog gently, look at your watch - you now want to be thinkin ' right, ill give it a minute then ill pick up the pace then increase it'. just keep chopping and changing it like that and you wiil be on a winner. another good one is to bag a football pitch. gently jog around it twice as a warm up. in that warm up get it into your head that in the next amount of exercises you are going to do you are going to beast yourself stupid. think that you are going to work harder than you have ever worked before. Sprinting is up next. start from one end of the pitch. sprint 110% to the other end. jog back, jog back gently again if you are still f*cked from the sprint. once ready 110% sprint again - do this 10 times, or whatever you can cope with, 2 times wouldnt wash with me and no doubt others on this forum - you have to work hard and put in what you want to get out!
Anyway, dont fret about timings otherwise you will have a hang up, make it an issue and you wont progress. Ill assume at this stage you have done your homework and are not too far off the time anyway? That said now you have to concentrate on speedwork over distance. Firstly bag a 3 to 5 mile route. Over the course of this route you need to be thinking about chucking in some fast paced bursts of running then even faster and then sprinting! you want to be at the point where your thinking ' i need to stop' DONT STOP. slow down the pace, look at a land mark further along the route and run to it. youll be thinkin 'right, ill reach this point then ill either slow down to a really slow jog or walk for a little bit. once your at the landmark and have decided if your fit enough to walk or jog gently, look at your watch - you now want to be thinkin ' right, ill give it a minute then ill pick up the pace then increase it'. just keep chopping and changing it like that and you wiil be on a winner. another good one is to bag a football pitch. gently jog around it twice as a warm up. in that warm up get it into your head that in the next amount of exercises you are going to do you are going to beast yourself stupid. think that you are going to work harder than you have ever worked before. Sprinting is up next. start from one end of the pitch. sprint 110% to the other end. jog back, jog back gently again if you are still f*cked from the sprint. once ready 110% sprint again - do this 10 times, or whatever you can cope with, 2 times wouldnt wash with me and no doubt others on this forum - you have to work hard and put in what you want to get out!
'Every man an Emperor'
