Speed training allows you to shatter possible plateaus, improve your cardio and train harder and faster.
Your running speed is the ability of your body to move in one direction as fast as possible. Speed training can help improve your velocity, acceleration and cardiovascular threshold, which can carry over in athletic performance for sports or improve your general training. A variety of training routines can help you progress your running speed.
Weighted Sled Drills
Weighted sleds are highly beneficial, specific strength drills that can tremendously progress your running speed. Weighted sleds teach athletes to produce the type of force that moves them forward, since the sled frictions against the ground, forcing specific muscles to work harder. Use a weight you can push and keep your acceleration for 20 yards without altering your body mechanics or stopping forward momentum. Rest at the end of each 20-yard sled push before repeating. Perform four to eight sets of sled pushes.
Hill Sprints
Hill sprint drills can increase your speed and power by forcing your body to endure fast and explosive sprints up steep slopes in a short time frame. Hill sprints allows for significant improvements in speed, anaerobic capacity and leg strength. Begin on a hill with a reasonable slope in which you can sprint at near-max capacity for 5 to 15 seconds before resting. Aim for six to eight sets of hill sprints before increasing the hill slope or the set amount.
Tempo Running
Tempo running can accustom your body to running close to your threshold pace, improving your sprint tempo and your cardio. Run for a mile or two at 70 to 85 percent of your VO2 max at a tempo you can keep for the entire run. Try not to slow down until after your run is over. Tempo training carries over to sprints through training your legs at a high intensity over a certain period of time. Attempt to increase your tempo in each training session.
Sprint Intervals
Sprint intervals forces your body to withstand intense sprint sessions with very little recovery in between. This type of training increases your foot speed and your VO2 max, allowing you to run faster for longer. You can also recover faster between sprint sets. Find a track and attempt to achieve a mile in sprint intervals. You should sprint the straight-aways as fast as you can, while jogging the turns on a track.
Tags: your body, improve your, running speed, eight sets, increase your, progress your