Once your monthly average is determined, it is applied to this formula to determine your primary insurance amount: 1  90% of the first $885. 2  32% of the amount above $885, but less than or equal to $5,336. 3  15% of the amount over $5,336.
Speed endurance training is similar to speed or sprint training, however there are two important distinctions: 1  Repetitions should last from 30 seconds up to 2-3 minutes as opposed to 5-10 seconds for speed drills.  Rest intervals between repetitions is reduced to prevent complete recovery.
Races run at 100 percent of your maximum effort accomplish this goal quite well, as do sprints or maximum-weight lifts in the gym. Make sure you run at least one hard workout per week, and race regularly. A favorite to burn a lot of calories is to run a Warrior Dash. The combination of running and obstacles keeps your heart rate high and boosts the amount of energy you continue to burn after you finish. More: 10 Exercises to Get You Ready for an Obstacle Coure Race.