General endurance

endurance speed endurance in general the relationship between the
, for example, has general endurance, after, (to complete 10 laps, each lap one minute and 30), and then speed endurance exercises (running 400 meters interval 5 groups each of 1 min 05 Rest 5 minutes), so you can effectively improve the performance? ? General endurance speed endurance first, then the order of that right

---

similar,

I was so trained,

the first time long-distance running is not a warm-up, and then stretching what small steps to run training flexibility and technical ,

the middle of a time several groups of 100 meters, and then 400 a group, the last retreat, to relax muscles,

but I am a sprint,