Today we'll learn just one more piece of a formula on how to improve your speed. We'll learn how to get an instant demand from your mind to boost ten seconds or more when you are dog tired and beat! When you don't think you can run one second faster to gain position in any race! This will take only runners equipment to (runner's shoes) master.

To improve speed on demand we will learn a strength training program with what I call a "concentrated focus" technique! This practice takes only a couple of minutes to learn this concentrated focus method. What you want to do is master a few things to set yourself up to learn this method so you don't even have to think about it, once learned.

I will introduce a few elements here you'll need to develop this ten or more second booster. We'll talk about breathing technique, "concentrated focus" form and grace. If you ever wondered how much ground you can cover in ten seconds of a race. It can be as much as half of a track. That is a lot of ground! Just think back over your last years races that you could have been in a better position if you were just a little bit ahead of the runner in front of you!

To get the most speed you want to be as comfortable as possible when running especially when turning on this kick! Think of some animals and watch how smooth a deer when one zips past you in a field. You want no wasted effort in running. When running, practice with your hands lower to you and not so high. Closer to your side and not up by our chest.

Hand height is weight. Gaining a few seconds of speed is a result of trimming less weight, form, grace and temperature. The longer you can keep your muscles cool the better. The less weight you carry means less distance you've carried from start to finish. Those ounces add up.

You can think while lying in bed, just before going to sleep concentrate on when to focus. Picture form when running, by concentrating on your straight up position and not leaning too far forward. Remember the hand height. Don't move your head to the left or the right, because if you do it's wasted effort. If you want to look at something just move your eyes only. To turn on this "concentrated focus" you want to think of your legs as wheels turning.

To turn on this "concentrated focus" effort for your kick you want to practice breathing slow rhythmic breathing and not gasping for air. Try to exhale slower. Air in then a little slower on exhale. Remember you first started visualizing this process of concentrated focus while lying in bed. You first have to see it in your thoughts, in your mind with concentrated focus.

When you go to the track to do your repeats, practice on your last lap when you are on the center of the track on the back side, turn on the speed? This is your moment of truth! This is where the runner's rubber meets the road. It will burn. You'll have runner's pain! You'll not be able to breath, but you will. You'll be ok. It's your subconscious telling you that you can't. You're the boss! You're the master runner of your kingdom!

You must fight the subconscious! Each week you do track sessions this effort will become easier. Practice this so by the time you get to your race, you'll have mastered your kick training. You know how to use concentrated focus. Try this for the next six months then compare your times of the past. Make sure you cool down properly with an easy mile because you don't want any runner's injuries. In essence you'll most likely have improved more than ten seconds. I'll be on your shoulder to cheer you on!

Here's the thing. When in the final half mile of any race, you have trained your mind so many times, it doesn't matter how much you are beat up and bleeding. It doesn't matter if you mouth is so thirsty you want to grab a water cup because the water people are standing right there within a few feet! You are just moments before making the call! Here it comes!

Go for it! You've trained for this moment right now, hundreds of times! Just remember if anyone is dumb enough to be in front of you, because you are fixing to mow right through them! (Not really, but you have to tell & trick the subconscious or you won't get anywhere) that I fell sorry for the poor suckers! Do it! Just remember you are the master of your kingdom!