Once a week, I do a calf exercise at the end of my strength routine that involves rising up onto the balls of both feet, then lifting one foot off the ground and slowly lowering down on the other.

Most solid training plans include a weekly speed workout, often in the form of intervals. But the length of those intervals usually depends on your race distance, training goals, and fitness level.

Plyometrics are explosive exercises such as jumping, bounding, or hopping that train your muscles to generate maximum force in the shortest possible time, says Campus. 'Plyometrics is often called ...