Speed is important to runners regardless of your race distance or skill level. Speed begins to become a deciding factor at the end of any race weather it is a 100 meter dash or a 5k. There are different types of speed and different ways to train for it but one thing is for sure speed kills.
Absolute Speed
Absolute speed means exactly what it sounds like. To train absolute speed, you are training for maximum speed during sprints. This type of speed is typically trained through distances of 30 to 100 meters in length. These types of repetitions are performed at near full speed but in a relaxed manner. With this type of speed training you want to emphasize quality not quantity. Complete recovery is required to continue to perform repetitions at a high rate. In general 3 to 4 minutes between reps and up to 5 to 8 minutes between sets of exercise is required. Depending on your event and ability level volume will vary, but should be between six to16 repetitions spaced between two to four sets.
Acceleration
Acceleration is the rate at which your speed is changing. Simply put, it is the rate that you begin to accelerate from a static position to top running speed. This is important because, if you can properly accelerate to reach your top speed efficiently and quickly, it will give you an advantage over your competitors. These drills will usually consist of five to 10 repetitions and no more than 10 seconds per repetition. Running short hill sprints of 30 to 60 meters is a good exercise to improve acceleration. Rest intervals will be around 2 minutes.
Speed Endurance
Speed endurance is your body's ability to maintain high levels of speed for a longer time period. Usually the distances covered in a speed endurance session will range from 100 to 600 meters. This type of training is has a larger range because it will depend more on the runners aerobic and anaerobic fitness levels. A popular workout within this category would be four to six reps of 150 meters. These repetitions should be performed at a vigorous pace and again will require near complete recovery, usually 5 to 10 minutes between reps.
Relaxation
When training for speed, relaxation is key to performing well. Relaxation while sprinting will allow the next muscle contraction to occur without unneeded tension, which is counterproductive to speed improvement. Focus on specific muscle groups as well as full body relaxation while sprinting to optimize performance.
Proper Planning
Because speed work is performed at such a high intensity, it is important that you do not overdo it. It is important to take proper recovery in order to get high quality repetitions. Unlike other forms of running workouts, such intense speed sessions should not be performed more than one to two times per week.
References
- "Speed Training"; Dare Bernie.; 1998; p. 3289-3295
- "American Track and Field Resource Guide"; Hart, Clyde. 400 Meter Training; 2003; p. 22-27
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