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Whether you're a 100-meter sprinter or competing in the 200, you need more than a short burst of speed to win races. Running character builders (or CBs)—which are longer runs at the end of a workout—will enhance your speed endurance, allowing you to keep your body in top running form.

"The key is to bring the fundamentals that you're working on (for the speed work) to the 300," says elite track coach John Smith, who prescribes a 300-meter CB for his stable of sprinters, including 2011 100-meter World Champion Carmelita Jeter.

How to do it: Add a CB to the end of your workout. Alternate distances each session—250, 300 or 400 meters—and focus on maintaining proper form. Getting used to running while fatigued will serve you well on race day.


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Topics: WORKOUTS | RUNNING | COACH | ASICS TRACK | ENDURANCE | TRACK | SPRINTER | SERVE | RUNNING FORM | RACE DAY