There are many ways to improve your running speed and the best way is to incorporate speed training into your workouts. When you sign up for the speed training program at the Performance Lab of California, we will help you run faster by providing:
- A highly individualized training program that is based on your specific goals
- Utilize the latest technology to help you train more effectively
- A team of experts who are passionate about helping you reach your potential
If you are interested in learning more about how we can help you run faster, contact us today! We look forward to helping you reach your goals!
Speed Training Workouts
When you run faster during your workout, your body becomes used to running at a faster pace over time. By using techniques such as hill training or tempo runs, you can gradually increase your speed and run faster during your workouts. For instance, a simple 10-second improvement in 1 mile of running can equate to 2 or 3 minutes in a half marathon. The faster you get in your workouts, the faster you’ll be on the field; whether you play football, baseball, or any other sport.
Hill repeats and hill sprints are other great ways to build strength and power. By running up a hill at full speed, you force your muscles to work harder than they would on level ground. This type of workout increases your anaerobic threshold, which will help you run faster for longer periods of time. A good workout for this would be sprint uphill 60-100 yards and rest about 90 seconds to 2 minutes then repeat for 10 sets.
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Tempo runs are a great way to improve your running speed and efficiency while maintaining proper form. By running at a slightly slower pace (tempo run pace, or tempo pace), than your race pace, you train your body to run at a faster pace for longer periods of time. This combination of speed and endurance will not only help you run faster but keep you in the game longer. This is primarily done for endurance athletes and is very beneficial for helping improve technique.
High-Intensity Interval Training
Interval training workouts are a great way to improve your speed work and stamina. By alternating between periods of a fast pace and an easy pace, you train your body to run at a higher level for longer periods of time. This method is used heavily in marathon training programs, as it has been proven to be very effective. An example would be to sprint the straight aways of a track then job the turns and repeat that 8 times.
Fartlek training, which translates to speed play in Swedish, is another a great way to mix things up and keep your body guessing and maximize your running performance. By varying the intensity and duration of your run, you avoid hitting that dreaded running plateau. This type of training is also great for those who are short on time, as you can tailor your workout to fit your schedule.
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Speed drills are a great way to improve your running form and speed. By sprinting for short periods of time, you train your body to run with better form and at a higher level of speed. These are best to do at the beginning of a workout to instill proper mechanics.
Plyometrics are a great way to improve your running power and explosiveness. By explosive exercises such as box jumps and jump squats, you train your body to run with more power and explosiveness.
Strength training is a great way to improve your running economy. By lifting weights and doing other strength-training exercises, you train your body to run more efficiently. Some of the best exercises to improve sprinting speeds are lunges, single leg exercises like squats or RDLs and nordic hamstring curls.
Here is an article about some of the best exercises to improve your speed
Who Can Use Speed Training?
Speed training is not just for professional athletes. Casual runners can also benefit from speed workouts. Speed workouts help to improve your running shape and make you a more efficient runner. As a result, you will be able to perform faster and run for longer periods without getting tired.
Some speed workouts will also involve sprinting, which is also helpful for progress. When you run at top speeds, it helps to improve your anaerobic capacity. This is the amount of energy that your body can produce without oxygen. By improving your anaerobic capacity, you will be able to run faster for longer periods of time.
Start Your Speed Workout Training Today!
Speed training and running performance training is practiced by athletes of all levels, from youth athletes to the pros. And here at the Performance Lab of California, we care about your progress, so we will come up with a treatment of exercises to help you improve your running pace and overall speed in your sport.
We’ll incorporate speed workouts regularly, and with consistent training, you’ll see improvements to your speed endurance and run faster times. This is why it is important to do a running workout at least once a week and stick to your running schedule.
If you’re ready to run faster and improve your running economy, just reach out to our team and we’ll get you started! We’re ready to help you achieve your goals and run your best.
Our Simple Speed Coaching Process To Help You Get Faster
STEP 1. SEND IN VIDEO OF YOUR SPRINT VIDEO
This is easy we send you a video to explain what angles to send and how to upload onto our server quickly and easily. You will be able to upload right from your computer or smart device.
STEP 2. RECEIVE SPEED COACHING BREAKDOWN OR ZOOM CALL
Within 24 hours you will get a detailed email back that goes over all the critical details of your running form. This will include drills and exercises to help you improve. If you have any questions we can always schedule a call to make sure everything is clear and concise.
STEP 3. FOLLOW THE SPEED PROGRAM AND MAKE THE CHANGE
Now we will make everything as easy as possible for you to be able to make tremendous improvement in your mechanics. Our speed training programs have tons of drills and exercise to help you improve. However, you must DO THE WORK. YOU WILL GET OUT WHAT YOU PUT IN.
Overall, to become a faster and stronger runner, it is important to stay consistent with your training schedule and use cross-training techniques. Our team at The Performance Lab of California knows what it takes and we can help get you to the finish line. Give us a call today!
Tagged: run, workout, speed, training, cross-training, consistency
You may also want to check out: How To Get A More Explosive First Step
Frequently Asked Questions
How often should I do speed workouts?
You should do speed workouts two to three times per week. This will give your body time to recover between workouts and help you see the best results.
Does the speed of the workout matter?
Yes, the speed of your running workout matters because it will help you improve your running speed. If you train your body to move slow and be slow then the results will be slow and vide verse, you want you train your body to train fast so you must train speed in the system during the workouts.
Why should I sign up with the Performance Lab of California?
The Performance Lab of California is the best place to improve your running speed. We have a team of experienced coaches who will create a customized training plan for you. Sign up today and get started on your run-faster journey!
Is training only beneficial for long marathons?
No, it does not only have to be for a long marathon. It could be that you trying to get back into shape, for health reasons, or you are getting back to playing sports professionally.