by Wilhelm Schnotz

Created on: June 21, 2007

There are many proven methods of improving running speed. I will present the most efficient training methods for improving running speed, the training principles necessary to implement these in a training program, testing to measure improvements in running speed and example programs to improve running speed in events from 60 metres to the marathon.

*TRAINING METHODS*

All of the below need to be preceded by a warm-up and followed by a warm-down consisting of a light jog of 5-10 minutes and some stretching.
QUALITY SESSIONS FOR IMPROVING RUNNING SPEED:
These sessions are done at a perceived exertion (see training principles: intensity below) of 5-8. The recovery periods between the running bursts in some of the sessions are rest/walking for sprinters and walking/jogging for middle/long distance runners. For sprinters recovery usually needs to be about 2-5 times the duration of the working interval, whereas for joggers it needs to be equal to or less than in duration.
Intervals these involve a number of running bursts (usually between 4 and 20) at near race pace or sometimes faster for distance of between 10 metres and 2km divided by recovery periods (rest, walking or slow jogging). In comparison to threshold runs these can produce a greater physical training effect but are less mentally challenging. Threshold/tempo runs these are runs of between 15 and 45 minutes that are run at near lactate threshold/turnover (the point at which lactate begins to rapidly accumulate in the blood due to the exercise intensity being fairly high). Apart from the obvious physical benefits of this training, mental strength/determination is improved through this training. Hill repeats these build strength which is important for improving running speed. They involve approximately 5-15 repetitions up hills of between 50 and 400 metres with a light to moderate incline. The recovery period is a walk or light jog back down the hill. These can also be run downhill to improve running speed, but this does not build strength and is less practical. The uphills are run at race pace, whereas the downhills need to be run at faster than race pace. Lifting your knees higher than normal on the uphill repeats will improve strength more rapidly.
Fartlek training this is a really useful training method especially if you don't have much time to train as it produces a range of training effects. It involves a combination of the above training methods, a typical fartlek session might involve a tempo run for 10

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