XHOG Articles : Introduction to Speed Sessions
At some time during their training must runners
decide that they need to include some speed work into their weekly
routine, if you are one of these then read on. Speed work should be
approached with care as a sudden increase in effort can, if not
approached correctly, result in injury. The following program is aimed
at getting a runner into speed work and should not over stress someone
new to speed and is aimed at one speed session per week.
Remember to warm up well at the beginning of the session and then
stretch and warm down at the end.
| PERIOD | SESSION |
|---|---|
| WEEK 1 | Fartlek session on a 30-40 min run on multi-terrain with the speed burst being as fast as you like for as long as you like. Aim for 10-12 bursts of between 30 and 120 seconds |
| WEEK 2 | Hill Reps - Warm up for 10mins 10-12 x 35second efforts with jog back recoveries Then Warm down |
| WEEK 3 | Hill Reps - Warm up for 10mins 6 x 90second efforts with jog back recoveries Then Warm down |
| WEEK 4 | On a local playing field (after warm up)- 5 to 7 x (60secs steady + 30sesc sprint) : with 3 min jogs to recover |
| WEEK 5 | On A track (after warm up) do 400m/300m/200m/100m/50m fast running - aim to run faster as the distances shorten with the last 50m being an all out sprint. Recover by jogging back the distance you have just run. Then have 5mins rest and repeat |
| WEEK 6 | On A track (after warm up) do 6 x (4 x 100m sprints) 30 seconds between sprints 3mins between sets. Sprints should be close to flat out |
Then start again at WEEK 1.
