very good!i was doing one of my exercises wrong... thank for the info

Sure, just dont overdue it and i would say 2-3 days prior to your race get plenty of rest and do some active stretching to be ready to race. Drink plenty of water and eat well.

hi good day, i am in the gym everyday on the treadmill and doing some weight training etc.. I have a race on the 17h september. I just need some reassurance,, so if i do these exercises everyday for the next couple days say the next 20days.. it will make me a better runner?>

Hi good day, I am in the gym everyday on the treadmill and doin some weigh training etc.. i have a race on the 17th of september 1.5miles.. Just need some reassurance.. so if i do these exercises everyday for the next couple if days.. it will make me a better runner?

Randy, good question but don't worry about reps and sets so much. My athletes get much better results from doing them for a certain time limit. Try 30 sec straight with good form and good intensity. With reps people usually stop at a certain number and tend not to push themselves past that point but if your a hard worker then i like to have my athletes do no less than 8 and no more than 15 reps for a enduance athlete such as yourself, Good luck to you!. Train Hard , Win Easy

how many reps should i do for each exercises ?