Speed Workouts

[farzamk]

Here I'm going to start posting speed workouts, this will not include dynamic warm ups and cool downs, but rather just the workout itself.

Workouts have main focus on:

Acceleration
Maximum Velocity
Speed Endurance

Using variety of speed training methods.

[farzamk]

3x30m at 75% with proper form

5x10m
5x20m
8x30m

All at full speed with full recovery inbetween.

[farzamk]

3x60m at 50% speed with proper form

3x10m
3x30m

3x40m
4x50m

[farzamk]

3x70m at 50% speed

2x20m
2x30m

60m sprints to failure

For the failure you would have to have someone using a stop watch and timing you correctly. You do the runs, having full recovery inbetween, once you start to feel a little bit fatigued, sit down and rest longer, whenever your time drops by 0.2 then again recover till you are ready to run, if you time is the same or gets worse, end the workout right there.

[Doyl888]

edit: nvm

[farzamk]

3x30m at 40-50% speed on flat grass
3x20m uphill at 75% speed

5x10m uphill
3x20m uphill
6x30m uphill

[farzamk]

2x80m at 40% speed

2x20m
3x30m
2x60m

5x flying 40m

A flying sprint is basically build up to a certain point then explode. So for a 40m, you'd probably have a 20m zone fo a build up jog, gain a small amount of speed and once you hit the 20m line, explode and run at max speed for the 40m.

[farzamk]

1x100m at 50% speed

100m
150m
200m
150m
100m

Full recovery and full speed for every run.

[farzamk]

3x30m at 80% speed

2x10m
2x30m

All runs now done with sled with 10% of body weight

4x10m
2x20m
5x30m

[farzamk]

1x150m at 75% speed

2x3x150m

*15 minute break between the 2 sets*

[farzamk]

5x30m at 40%-50% speed

2x15m
2x30m

5x80m

[farzamk]

1x300m at 75% speed

1x150m
2x2x250m

*10 minute rest between sets*

[farzamk]

5x20m at 50% speed

10x10m
10x15m

[farzamk]

3x50m on flat grass at 50% speed

1x10m
1x20m

1x50m
1x60m

Downhill Sprints

2x30m
4x50m

[farzamk]

2x60m at 75% speed

3x15m
3x40m

6x50m

[farzamk]

2x30m at 40-50% speed
2x60m at 40-50% speed

50m
80m
100m
120m
150m

[farzamk]

3x80m at 75% speed

2x20m
1x30m

2x100m
2x120m
2x150m

[farzamk]

2x10m
2x30m
1x40m
1x50m
1x60m

[farzamk]

1x10m at 50-60% speed
1x10m at 100% speed

1x20m at 50-60% speed
2x20m at 100% speed

1x30m at 75% speed
2x30m at 100% speed

1x60m at 50% speed
1x60m at 100% speed
1x60m at 75% speed
1x60m at 100% speed

1x80m at 50% speed
1x80m at 100% speed
1x80m at 75% speed
1x100m at 100% speed

[farzamk]

Important Note:

There is full recovery inbetween EVERY sprint which is at full speed, every run which doesn't give a percentage for the speed, is at 100% speed by default.

[farzamk]

2x60m at 50% speed

2x20m
2x30m

1x50m
1x80m

5x flying 80m

[farzamk]

Run up/down at 75% speed 60 seconds x4

Double leg hops x4
Single leg hops x2
Bounding x12


Sprint x8

[diegomaradona10]

Can you explain what to look for when trying to use "proper form" while running?

Are there any videos online which can help?

I'm currently running at a track but I dont have a coach to help me improve my form.

[farzamk]

Can you explain what to look for when trying to use "proper form" while running?

Are there any videos online which can help?

I'm currently running at a track but I dont have a coach to help me improve my form.

http://forum.bodybuilding.com/showth...#post120513261

http://forum.bodybuilding.com/showth...#post119435721

[Baseballman07]

Looks great.

[crppleman51]

bookmarked*


hey farz , i know its a speed thread and all but could you post some change of direction stuff and how to do tempo runs (or link me to a thread with them?)


thanks

[farzamk]

bookmarked*


hey farz , i know its a speed thread and all but could you post some change of direction stuff and how to do tempo runs (or link me to a thread with them?)


thanks

ask here:

http://forum.bodybuilding.com/showth...835431&page=36

[crppleman51]

3x30m at 75% with proper form

5x10m
5x20m
8x30m

All at full speed with full recovery inbetween.

how much is full recovery?

[farzamk]

how much is full recovery?

at least 1 minute per 10m sprinted, more is better. You'd want to be resting a lot, so sit down for a full 5-6 mins. Get up, loosen up, mini warm up, then go again.

[farzamk]

2x15m at 75% speed
5x20m at 50% speed
3x30m at 80% speed

5x10m
3x20m
8x35m