Off Season Speed Training

Six Weeks To 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.

You want Usain Bolt training methods? Well, here are some great workouts to develop speed that world-class sprinters use to get faster. We cannot guarantee Usain Bolt 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.

Speed training can benefit both non-endurance based sports and endurance based sports.  Running a 100-meter dash or a kick at the end of long race requires some type of speed training.

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 explosive, quick burst of speed will be the focus on the program outlined.

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 Days

Speed Training Method Characteristics

Acceleration Training

Speed Training

Resistance Runs

Speed Endurance

Acceleration Training

10-30 meters

10-15 repetitions

3-8 minute recovery

250-300 meters total volume

Resistance Runs

40-60 meters

8-10 repetitions

4-5 minute recovery

300-350 meters total volume

Speed Training

40-60 meters

5-10 repetitions

3-8 minute recovery

250-400 meters total volume

Speed Endurance

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.

Sample Training Week

Monday: acceleration training (high intensity)

Tuesday: general active warm up (low intensity)

Wednesday: resistance runs  (high intensity)

Thursday: active flexibility exercises (low intensity)

Friday: speed training  (high intensity)

Saturday: speed endurance (low intensity)

Sunday recovery

Off-Season Speed Training

Week 1

Acceleration (1 day)

8 x 30 meters – 3-minute recovery

Speed Training (1 day)

5 x 50 meters – 3-minute recovery

Resistance Runs (1 day)

Hills: 10 x 30 meters- 3-minute recovery

Endurance Training (1 day)

6 x 100 meter –50% speed, build up 10% per 20 meters- walk back recovery

Week 2

Acceleration (1 day)

6 x 20 meters – 4 minute recovery

6 x 30 meters – 3 minute recovery

Speed Training (1 day)

4 x 60 meters – 3-minute recovery

Resistance Runs  (1 day)

Hills: 8 x 40 meters – 4-minute recovery

Endurance Training (1 day)

5 x 100 meter 50% speed, build up 10% per 20 meters- walk back recovery

Week 3

Acceleration (1 day)

10 x 30 meters- 5 minute recovery

Speed Training (1 day)

5 x 50 meters – 3-minute recovery

Resistance Runs (1 day)

Sled Pulls: 10 x 20 meters – 3-minute recovery

Endurance Training (1 day)

12 x 80 meters — 50% speed, build up 10% per 10 meters- walk back recovery

Week 4

Acceleration (1 day)

4 x 30 meters – 5 minute recovery

4 x 20m – 4 minute recovery

6 x 10m – 3 minute recovery

Speed Training (1 day)

6 x 60 meters – 4-minute recovery

Resistance Runs (1 day)

Sled Pulls: 15 x 15 meters – 4-minute recovery

Endurance Training (1 day)

6 x 100 meters — 50% speed, build up 10% per 10 meters- walk back recovery

Week 5

Acceleration (1 day)

4 x 20 meters – 3 minute recovery

20 x 10 meters – 3-minute recovery

Speed Training (1 day)

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

Resistance Runs (1 day)

Hills: 5 x 50 meters – 3-minute recovery

Endurance Training (1 day)

8 x 100 meters –50% speed, build up 10% per 10 meters- walk back recovery

Week 6

Acceleration (1 day)

4 x 30 meters – 3 minute recovery

10x 20 meters- 3 minute recovery

Speed Training (1 day)

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

Resistance Runs (1 day)

Hills: 5 x 50 meters – 3-minute recovery

Endurance Training (1 day)

8 x 100 meters — 50% speed, build up 10% per 10 meters- walk back recovery

Rest and Recovery

Speed workouts with explosive movements need proper recovery, if an athlete is overbooked with other activities; the workload should to 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.

Digital Track and Field’s All Access Membership provides videos and coaching articles to help develop the elements needed for maximum speed.