Running is a skill commonly measured by speed. For runners, speed can mean the shortest amount of time in the 400-meter dash or the marathon. While both of these races require different running strategies, they both require similar speed training. With the development of online training programs, runners can follow online speed training programs to improve their running performance.
Function
Online speed training is designed as an easy-to-use, all-inclusive running training program. Most of the training programs are designed by certified professional endurance or running coaches and include workouts that improve running performance, speed and power, increase lean muscle tissue and decrease recovery time to reduce the potential for injuries. While the specific drills and workouts can also improve running form to increase speed, the lack of hands-on coaching can potentially limit these results.
Features
Speed training programs are broken down into several phases, or steps, based on the individual program. The first step to the programs is assessing your running goals and evaluating strengths and weaknesses. For example, a sprinter will have a different speed training program than a long-distance runner. The next features involve building a plan based on the appropriate training zones from the calculated workout interval times. These times are typically based on previous personal bests or predicted finish times.
Exercises
The exercises in online speed training programs will generally follow four training zones -- endurance, stamina, speed and sprint. Each of these training zones plays an important role for the overall development of speed. Specific exercises and drills may include a variety of calisthenics such as jumping jacks or lunges for warm-up drills, running technique drills such as high-knees or skipping drills. Speed workouts may include tempo runs, interval workouts or stamina runs.
Considerations
Always consult a doctor before starting an online speed training program and consider hiring a strength coach or certified running coach for personalized coaching for running technique and speed drills. Some online speed training programs may also offer personalized programs based on your individual running goals and fitness level. Combining the online speed training program with a total body strength and conditioning program along with a balanced nutrition plan can increase the overall results of the speed training.
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