There have been many advances in speed training since the 1970s. The former Soviet Union innovated many of the training changes that came to sprinting with Olympic sprint champion Valeri Borzov. Many of the improvements in speed training came with technique, while others came with dietary changes and weight training. Incorporate some of these methods into your training to increase your speed.
Step 1
Run uphill to build power and strength. Running hills will build your muscles in your thighs, buttocks, hamstrings and calf muscles. Running up hill for five minutes at a time can be exhausting, but it can build tremendous power. The more power you have, the easier it is for you to draw on this power and build speed.
Step 2
Run downhill to build speed. You will naturally run faster due to gravity by running downhill. But you will also train your muscles to run faster by going downhill. You will have to run with control so as not to lose your balance, but the downhill technique will allow you to build greater speed potential.
Step 3
Lift weights to cut fat from your body and build muscle. The less fat there is on your body, the easier it will be for you to reach your maximum speed potential. Free weights are best for building upper body strength. Do exercises like the bench press and the curl to build strength in your upper body. Do circuit training for your lower body. The leg press and the leg curl are best for building lower body strength.
Step 4
Change your diet to gain more speed. Sprinters and athletes who depend on speed need to eat foods with a lot of protein and cut out fats. Get rid of fast foods and get rid of junk foods. Eat white meat chicken, fish, two portions of vegetables and one portion of fresh fruit per day. Make sure you have at least eight bottles of water (64 oz.) per day.
Step 5
Do interval training to build sprint endurance and get yourself in the best shape possible. When working out at the track, do sprints of 80, 70, 60 and 50 yards on a consecutive basis. After finishing the fourth sprint, take a two-minute break and repeat the set to build maximum speed.
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