Feet, and develop it to speed up in different parts of the race. To do this, we include a few exercises in the program. It jumps "frog", high jumps, jumping into the full squat. Technique "frogs": from a full squat, straightening up, jumps up, landing on his toes, and immediately take the starting position in the full squat. High jumps, it jumps pulling legs to the chest, standing in the position. Jumping Postdrox in full squat performed without straightening the legs, the legs are repelled at the same time, the length of the jump, one - two feet. 1 day. Gradually increase the distance from 11 to 13 km at an average pace. Strength training with a focus on the muscles of the.