Athletes need to train for speed by running fast, with long recovery periods and a gradual increase in training volume. Training on the track for sports that require an explosive, quick burst of speed.
The off-season is a perfect time to develop speed in athletes. Athletes can deemphasize event specific skills and focus on speed training that will benefit all sports that require speed and quickness. Speed training can benefit both non-endurance based sports and endurance based sports.
Here are some great workouts to develop speed that world-class sprinters use to get faster. We cannot guarantee Olympic level speed but we think these methods will help you get faster during the off-season of your sport.
If you are not a sprinter, these workouts mixed in with lower intensity specific skills for your sport can help you be faster and develop your athletic skills.
Warm Up
Every training session begins with a proper warm up ranging from 10- 20 minutes. The focus of the warm up is to raise the body temperature, improve flexibility, and prepare the athlete for the training session.
Speed Training Types
- Acceleration Training
- Speed Training
- Resistance Runs
- Speed Endurance
Acceleration Training Guidelines
- 10-30 meters
- 10-15 repetitions
- 3-8 minute recovery
- 250-300 meters total volume
Resistance Run Guidelines
- 40-60 meters
- 8-10 repetitions
- 4-5 minute recovery
- 300-350 meters total volume
Speed Training Guidelines
- 40-60 meters
- 5-10 repetitions
- 3-8 minute recovery
- 250-400 meters total volume
Speed Endurance Guidelines
- 80-150 meters
- 3-6 repetitions
- 3-8 minute recovery
- 250-600 meters total volume
Off Season Speed Planning
A proper training plan should include weight training, plyometric jumps, medicine ball throws and running.
Acceleration training, speed training, and resistance runs should be trained in conjunction with explosive movements such as weight training, plyometric jumps and medicine ball throws.
The day after high intensity speed training should be a recovery day without explosive movements. After speed endurance training, athletes should have a recovery day with limited activity.
Athletes also need to develop strength, flexibility, coordination and other bio-motor abilities as well as event specific training. High intensity efforts in these activities should be paired with the speed training days. Lower intensity with various volumes can be part of the recovery days, depending on the athlete’s needs and fitness level.
Common methods to develop the other skills needed include weight training, plyometric jumps and medicine ball throws.
Weekly Training Outline and Guidelines
- Monday: acceleration training (high intensity)
- Tuesday: recovery/easy day (low intensity)
- Wednesday: speed training (high intensity)
- Thursday: endurance/general strength day (low intensity)
- Friday: resistance running (high intensity)
- Saturday: speed endurance (medium intensity)
- Sunday recovery
Speed Training Program
Week 1
Day 1: Acceleration Training
8 x 30 meters – 3-minute recovery
Day 2: Recovery Day
10x100m (70%) 17-20 seconds with walk back recovery
Day 3: Speed Training
5 x 50 meters – 3-minute recovery
Day 4: Endurance Day
Fartlek (45 seconds easy – 15 seconds at 70% intensity) for 15 minutes
Or General Circuit Training (younger athletes and throwers)
Day 5: Resistance Runs
Hills: 10 x 30 meters- 3-minute recovery
Day 6: Speed Endurance Training
6 x 100 meter –50% speed, build up 10% per 20 meters- walk back recovery
Day 7: Recovery Day or Bodyweight Circuits
Week 2
Day 1: Acceleration Training
6 x 20 meters – 4 minute recovery
6 x 30 meters – 3 minute recovery
Day 2: Recovery Day
10x100m (70%) 17-20 seconds with walk back recovery
Day 3: Speed Training
4 x 60 meters – 3-minute recovery
Day 4: Endurance Day
Fartlek (45 seconds easy – 15 seconds at 70% intensity) for 17 minutes
Or General Circuit Training (younger athletes and throwers)
Day 5: Resistance Runs
Hills: 8 x 40 meters – 4-minute recovery
Day 6: Speed Endurance Training
5 x 100 meter 50% speed, build up 10% per 20 meters- walk back recovery
Day 7: Recovery Day or Bodyweight Circuits
Week 3
Day 1: Acceleration Training
10 x 30 meters- 5 minute recovery
Day 2: Recovery Day
8x150m (70%) 30-40 seconds – 3 minute recovery
Day 3: Speed Training
5 x 50 meters – 3-minute recovery
Day 4: Endurance Day
Fartlek (30 seconds easy – 30 seconds at 75% intensity) for 20 minutes
Day 5: Resistance Runs
Sled Pulls: 10 x 20 meters – 3-minute recovery
Day 6: Speed Endurance Training
12 x 80 meters — 50% speed, build up 10% per 10 meters- walk back recovery
Day 7: Recovery Day or Bodyweight Circuits
Week 4
Day 1: Acceleration Training
4 x 30 meters – 5 minute recovery
4 x 20m – 4 minute recovery
6 x 10m – 3 minute recovery
Day 2: Recovery Day
10x100m (70%) 17-20 seconds – 3 minute recovery
Day 3: Speed Training
6 x 60 meters – 4-minute recovery
Day 4: Endurance Day
Fartlek (30 seconds easy – 30 seconds at 75% intensity) for 20 minutes
Day 5: Resistance Runs
Sled Pulls: 15 x 15 meters – 4-minute recovery
Day 6: Speed Endurance Training
6 x 100 meters — 50% speed, build up 10% per 10 meters- walk back recovery
Day 7: Recovery Day or Bodyweight Circuits
Week 5
Day 1: Acceleration Training
4 x 20 meters – 3 minute recovery
20 x 10 meters – 3-minute recovery
Day 2: Recovery Day
10x150m (70%) 30-35 seconds – 4 minute recovery
Day 3: Speed Training
Acceleration-sprint-float-sprint (100 meters)
50 meter acceleration to 10 meters sprint at 100%- 30 meter float at 80%-10 meter sprint at 100%
3 x 100 meter – 6 minute recovery
Day 4: Endurance Day
Fartlek (30 seconds easy – 30 seconds at 75% intensity)
Or General Circuit Training (younger athletes and throwers)
Day 5: Resistance Runs
Hills: 5 x 50 meters – 3-minute recovery
Day 6: Speed Endurance Training
8 x 100 meters –50% speed, build up 10% per 10 meters- walk back recovery
Day 7: Recovery Day or Bodyweight Circuits
Week 6
Day 1: Acceleration Training
4 x 30 meters – 3 minute recovery
10x 20 meters- 3 minute recovery
Day 2: Recovery Day
10x200m (70-75%) 35-45 seconds – 5 minute recovery
Day 3: Speed Training
Acceleration-sprint-float-sprint (100 meters)
50 meter acceleration to 10 meters sprint at 100%- 30 meter float at 80%-10 meter sprint at 100%
4 x 100 meters- 8-minute recovery
Day 4: Endurance Day
Fartlek (30 seconds easy – 15 seconds at 85% intensity)
Or General Circuit Training (younger athletes and throwers)
Day 5: Resistance Runs
Hills: 5 x 50 meters – 3-minute recovery
Day 6: Speed Endurance Training
8 x 100 meters — 50% speed, build up 10% per 10 meters- walk back recovery
Day 7: Recovery Day or Games
Rest and Recovery
Speed workouts with explosive movements need proper recovery if an athlete is overbooked with other activities; the workload should be adjusted.
Along with the other training elements (flexibility, weight training, plyometric jumps and medicine ball throws), the running portion of the off season program can help develop the explosive speed that will carry over to several sports that require anaerobic fitness, such as football, basketball, and volleyball as well as the speed and power events in track and field.