|Try doing this 100 times; that's how running fast for more|
than 10 seconds feels to me. (PS, that was rhetorical,
don't ever bench press for 100 reps, that's just silly.)
Dave's interval prescription may sound strange, but it is not actually strange or unheard of in training science. VO2 max interval training can be used to boost one's ability to go faster and longer when used correctly in an endurance training program. The effects happen quickly, but there isn't a lot of benefit to doing them too much if your goal is to increase your training volume over the long term. If you use the right intensity, you shouldn't be able to do these more than twice a week, once is better. And, you shouldn't use these unless you've reached a point in your training where you can maintain consistent form at high speeds. It is powerful medicine and if you want to improve your ability to run long and fast, you need to execute these with perfect form. If your form fatigues before you complete the interval, you don't have the postural strength to utilize these correctly.
|Pushups. Not my favorite, but a great builder of core|
strength and endurance.
***For more information on interval and endurance training, see Stephen Seiler's paper on the subject: