Increasing speed is one of the main goals athletes focus on. Speed can improve the outcome of individual training and improve the number of wins in many sports. However, many people stick to one workout that doesn't help them become faster. Increasing the intensity of workouts, for example with sudden bursts of movement on a treadmill or track, and increasing resistance, for example by running on a hill, will help improve your overall speed.
Treadmill or Track
Step 1
Jog for at least five to 10 minutes and complete 20 walking lunges and 10 push-ups. These exercises will prepare your upper body and lower body for speed training exercises, which will use the whole body.
Step 2
Jog at a moderate pace for one minute.
Step 3
Sprint for 30 seconds at your highest level possible. On the treadmill, increase the speed; on the track, push your body to the limit and use a timer.
Step 4
Jog slowly for one minute to recover.
Step 5
Repeat the 30-second sprint. Continue this workout until you've completed seven to 10 sprints.
Track
Step 1
Jog at least two laps or as much as one mile to warm up, and complete 20 walking lunges and 10 push-ups.
Step 2
Sprint for 15 seconds on the straightaway.
Step 3
Jog the rest of the straightaway and the turn.
Step 4
Repeat the 15-second sprint on the next straightaway.
Step 5
Repeat the previous steps at least eight to 12 times.
Hill
Step 1
Jog for five to 10 minutes and complete 20 walking lunges and 10 push-ups.
Step 2
Run up a hill for 45 seconds at a constant pace. Make sure to stay controlled and steady.
Step 3
Jog back down the hill.
Step 4
Repeat the 45-second run at least four times.
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