• maximum speed
• elastic strength (power)
• speed endurance

Energy for absolute speed is supplied by the anaerobic alactic pathway. The anaerobic (without oxygen) alactic (without lactate) energy system is best challenged as an athlete approaches top speed between 30 and 60 meters while running at 95 - 100 percent of maximum. This speed component of anaerobic metabolism lasts for approximately six seconds and should be trained when no muscle fatigue is present - which is usually after 24 to 36 hours of rest).

How to Develop Speed

The technique and skill of sprinting must be practiced at slow speeds and then transferred to explosions at maximum speed. The stimulation, excitation and correct firing order of the motor units, composed of a motor nerve (neuron) and the groups of muscles that it supplies, makes it possible for high frequency movements to occur. The whole process is not totally clear, but the complex coordination and timing of the motor neuron and muscles most certainly must be trained at high speeds to implant the correct patterns.

Stretching, flexibility and a correct warm up will affect stride length and frequency. Stride length can be improved by developing muscular strength, power, strength endurance and running technique. The development of speed is highly specific and to achieve it, you need to ensure the following points are followed:

• Flexibility is developed and maintained year round.
• Strength and speed is developed in parallel.
• Skill development (technique) is pre-learned, practiced and perfected before it is done at high speed levels.
• Speed training is performed by using high velocity for brief intervals. This will ultimately bring into play the correct neuromuscular pathways and energy systems used.

When Speedwork Should be Conducted

It is important to remember that the improvement of running speed is a very complex process which is controlled by the brain and the nervous system. In order for a runner to move more quickly, the leg muscles must contract more quickly, but the brain and the nervous system also have to learn to control these faster movements efficiently. If you maintain some form of speed training throughout the year, your muscles and nervous system do not lose the feel of moving fast, and the brain will not have to relearn the proper control patterns at a later date.

In the training week, speed work should be carried out after a period of rest or light training. In a training session speed work should be conducted after the warm up and any other training should be of a low intensity.

Speed Workouts

100m - 10 x 30m runs at race pace from the blocks with full recovery, 3-4 x 80m runs at race pace with full recovery.

800m - 5 x 200m runs at goal race pace with :10 recovery. 4 x 400m runs at :02-03 faster than current race pace with 2:00 recovery.

1500m - 4 x400m runs at goal race pace with :10-15 recovery. 4-5 x 800m runs at :05-06 per 800m faster than goal pace with a 6:00 recovery.

5,000m - 4-5 x 800m runs at :04 per 100m faster than goal race pace with :60 recovery. 3 x 1 mile at :06 per mile faster than goal race pace with 2:00 recovery

10,000m - 3 x 2000m at :03 per 200m faster than goal race pace with 2:00 recovery. 5 x 5:00 intervals at current 5k race pace with 3:00 recovery.

Marathon - 6 x 1 mile repeats at :15 per mile faster than goal race pace with 1:00 recovery. 3 x 3000m at 10k race pace with a 6:00 recovery.

The athlete can start this drill in a variety of positions - lying face down, lying on their backs, in the push up or sit up position, kneeling, or even seated. The coach stands approximately 30 meters from the athlete, then gives a signal for everyone to jump up and run towards him/her at a slightly faster rate than race pace. Repeat the drill using various starting positions and with the coach standing in different places, so that the athletes have to change directions quickly once they begin to run. These drills can also be used with the athletes carrying a football, dribbling a basketball, and controlling a puck.

Speed Principals

The general principals for improved speed as follows:

• Choose a reasonable goal for your sport, and then work on running at velocities which are actually faster than your goal over short work intervals.
• Train at goal pace in order to enhance your neuromuscular coordination, confidence and stamina at your desired speed.
• At first, utilize long recoveries, but as you get fitter and faster, shorten the recovery time between the work intervals to make your training more specific and realistic. Also move on to longer work intervals.
• Work on your aerobic capacity and lactate threshold, conduct some easy pace runs to burn calories and permit recovery from the speed sessions.
• Work on your flexibility to develop a range of motion at your hips as this has a direct affect on speed, and work on your injury prevention plan.