Speed and endurance are two components commonly required in sporting activity. In track and field, speed is critical in all events to a varying degree. The sprints rely more heavily upon the ability to reach a top speed, while the distance events require an athlete to reach a certain speed and maintain it for up to 30 minutes. Accomplishing either goal requires separate types of training.
Definition
Speed is the rapidity of movement or the maximum rate of motion. Endurance, on the other hand, is the ability to continue through fatigue for an extended period. Though both have time as a consideration, a distinct difference exists, and this carries over to training.
Duration
Sprint coach Charlie Francis suggests that the ideal training distances for developing one's speed are 10m to 60m or up to six seconds in length. Legendary distance running coach Arthur Lydiard promoted the development of endurance by using runs of up to 22 miles and more than two hours in duration.
Differences in Intensity
Speed training requires intensities of up to 95 percent of absolute fastest speed to ensure the appropriate stress levels to lead to new adaptations of speed. The recovery periods between runs can last up to 15 minutes, resulting in far different distribution of intensity per minute compared to endurance training. Endurance training requires significantly lower intensities--as little as 30 percent of absolute fastest speed--and often necessitates a high level of total work per minute compared to sprinting.
Frequency
Endurance is best developed in an environment of fatigue and necessitates shorter rest periods and more frequent training sessions. Because endurance training is generally low in intensity, the body is capable of recovering and adapting quickly to new loads of activity. Speed training, however, is best done in a rested state and can be stressful on the body, thus requiring more time between each session.
Blending Speed and Endurance
Training for speed and endurance are different, but they can be done simultaneously. Field sport athletes typically require speed and the ability to frequently repeat that speed, thus developing the two simultaneously is key to sport success. Charlie Francis, coach to several sub-10 second 100m sprinters, says speed endurance training can be accomplished by running repetitions of up to 120m at high speeds and repeating with incomplete rest. If you are an endurance athlete, you can develop your speed by incorporating short sprints of up to 60m while taking a long break between each, says running coach Irv Ray, author of "Run with the Best" and coach at University of California-Riverside.
References
- "Charlie Francis Training System"; Charlie Francis; 1990
- "Run with the Best"; Tony Benson and Irv Ray; 2001
- "Athletic Development"; Vern Gambetta; 2007
- "Running to the Top"; Arthur Lydiard; 1997
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