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So to antiblock's question, if you do this you can likely train more miles or train at a higher intensity; if you can do those two things then you will likely be able to race faster at some later point.
In terms of pure speed improvement the best way is to sprint for a short distance at high percentage of maximum, then recover like a sprinter by walking, not jogging, then repeat. I know that last statement is general, but that's basically what you do. In the Tempo Warm-up videos you will see some sprint drills and why they do a great job of strengthening the hip flexors, there are by no means a substitute for fast running.
I hope that helps and if you have further questions feel free to ask them here and I'll to my best to get them answered for you.
My opinion on the benefits of this routine (and others) would be more related to running economy than speed. Anytime you're strengthening "core" (and I use that term loosely), your putting yourself in a better position to not break down at the end of workouts or races.
First person to guess why this COOL down is called Cannonball will get BOTH Vol.1 and Vol.2
I look forward to your comments.
First person to guess why this COOL down is called Canonball will get BOTH Vol.1 and Vol.2
I look forward to your comments.