With this article I present you with the very best and most effective training methods for improving running speed to suit all sports which require hard running of various intensities including middle and long distances, football, rugby and soccer. Improving sprinting speed is a separate discipline which I would prefer to feature in a separate article. However, the techniques outlined here are useful to a sprinter as they will have a positive effect on cardiovascular fitness and speed-endurance.
As an athletics and sports-conditioning coach, my philosophy is that if you want to run fast, you have to train fast. The three programmes featured here represent three progressive levels which are vital stages to success in improving running speed, VO2max, anaerobic threshold, and aerobic endurance
simultaneously. The primary method used in all three routines is known as H.I.I.T. (High Intensity Interval Training.)
Level 1 (Foundation level):
Setting up for this regime requires that you find your "6-minute-max" pace (This is the highest pace you can maintain for 6 minutes.), and exactly half of that speed. These are the only speeds you will use. You will also need a stopwatch. After an initial warm-up period of a 5 minute slow jog, begin your 20-minute interval session. There are ten intervals, each consisting of 1-minute at your low speed (half of your "6-minute-max") and 1-minute at your high speed (6-mimute-max). Once your intervals are complete, cool down with a slow jog for 5-minutes. Perform this routine 3x per week, on alternate days. Over a period of 3-4 weeks, you will have been able to significantly increase your training speeds. Remember that your high speed must always be double your low speed (recovery speed). Proceed to the intermediate phase.
Level 2 (Intermediate Phase):
This routine is actually shorter, but more intense. Initially you'll only be running for 15-minutes. You'll need a stopwatch, and your speeds will be determined by your perceived level of exertion, for example, 100% represents a flat-out sprint, 50% would be a slow jog. Progress as follows:
- 0-4 (minutes) - jog at 50% _______ Warm up.
- 4:00-4:30 - walk/jog
- 4:30-5:00 - 80-90% sprint _______ Interval 1.
- 5:00-5:30 - walk/jog
- 5:30-6:00 - 80-90% sprint _______ Interval 2.
- 6:00-6:30 - walk/jog
- 6:30-7:00 - 80-90% sprint _______ Interval 3.
- 7:00-7:30 - walk/jog
- 7:30-8:00 - 80-90% sprint _______ Interval 4.
- 8:00-8:30 - walk/jog
- 8:30-9:00 - 80-90% sprint _______ Interval 5.
- 9:00-9:30 - walk/jog
- 9:30-10:00 - 80-90% sprint _______ Interval 6.
- 10:00-10:30 - walk/jog
- 10:30-11:00 - 80-90% sprint _______ Interval 7.
- 11:00-11:30 - walk/jog
- 11:30-12:00 - 80-90% sprint _______ Interval 8.
- 12-15min - 50-60% jog _______ Cool down.
When you reach a stage where Interval 8 can be performed at the same speed as Interval 1, and you feel ready to increase the intensity, you may add further intervals, until you reach a total of 12 intervals. This will increase the total workout time from 15 minutes to 19 minutes. On the other hand, should you find this stage a little too intense at first, you could substitute the sprint in Interval 5 for a walk or slow jog, until your fitness levels rise suitably. If however you still find it too difficult you should go back to Level 1 and increase your endurance there. Upon mastering Level 2, you are ready to progress to the advanced stage.
Level 3: The Advanced H.I.I.T. Workout
This routine is shorter still, though far more intense than Level 2. Your slow interval speed is the same as at the intermediate phase, but only ten seconds in duration. Your fast interval speed (sprint) is to be performed at 90% initially, but increasing to a maximum effort (100%) sprint once your fitness levels have improved sufficiently.
- 0-4min jog 50-60% _______ Warm up.
- 4:00-4:30 20 second sprint - 10 second jog/walk _______ Interval 1.
- 4:30-5:00 20 second sprint - 10 second jog/walk _______ Interval 2.
- 5:00-5:30 20 second sprint - 10 second jog/walk _______ Interval 3.
- 5:30-6:00 20 second sprint - 10 second jog/walk _______ Interval 4.
- 6:00-6:30 20 second sprint - 10 second jog/walk _______ Interval 5.
- 6:30-7:00 20 second sprint - 10 second jog/walk _______ Interval 6.
- 7:00-7:30 20 second sprint - 10 second jog/walk _______ Interval 7.
- 7:30-8:00 20 second sprint - 10 second jog/walk _______ Interval 8.
- 8:00-8:30 20 second sprint - 10 second jog/walk _______ Interval 9.
- 8:30-9:00 20 second sprint - 10 second jog/walk _______ Interval 10.
- 9-12min jog 50-60% _______ Cool Down.
Further advantages to this type of training are that you are less likely to reach burn-out, due to the sessions being short. Ideally you want to feel good and energised after your workout, rather than feeling drained. Also, studies show that H.I.I.T. increases metabolic rate for longer periods than lengthier, lower-intensity endurance workouts. The shorter duration also ensures your training is not counter-productive to muscular and strength development, as unlike long endurance workouts, it doesn't induce the production of the stress hormone, cortisol.
How often should you train this way? Three times per week would see the most accelerated development, but preferably on alternate days so as to give your cardiovascular, muscular and central nervous systems time to recover and adapt.
There exist many other effective training methods for increasing one's running speed over middle and long distances, and for team sports, but I guarantee that none are better than the routines outlined here.
By diligently working through these three programmes you are sure to gain the edge over your opponents.
All the best in your training!
