ATHLETIC : PRINCIPLES OF TRAINING – Natural Systems

SPEED

“Pure” sprinting speed refers to the natural ability to achieve a very high rate of acceleration and to cover a short distance (60-100m) in a very short time. It is obviously the main pre-requisite for successful performance in the short sprints (100 and 200m) but it also plays an important role in the 400m and is of some advantage to the 800m and 1,500m runner. However, it has no relevance to distances of 5,000m and over. The term speed, therefor, is relative; for the marathon runner it will refer to the ability to run a shoter distance such as, 5,000m or 10,000m in a very fast time. Pure sprinting speed is of no benefit to him and his type of endurance is useless to the 100m runner.

There are three basic types of work-out used for the improvement of speed: (1) Maximum Effort Running. This involves a very high rate of striding coupled with an effective stride length. Distances of 20 to 60 meters are run at maximum speed, from a standing or a crouch start, on the straight or around a bend. 10 to 15 repetitions may be run over regular or variable distances. It is most effective gradually to increase the langth of the fast runs but with quite long recovery pauses (about 3-6 minutes) in order to maintain the high quality of the work-out. (2) Pace Running. This accustoms the runner to racing speed and helps to develop an optimum, even distributionof effort. It is generally best to run less than the racing distance. A crouch start, from blocks, should be used, either on the stright or on a bend. The effort should correspond to that needed for the aimed-at peformance. Repetitionshould be just 3-6 with very adequate (10 minutes) recovery. (3) Changes of Pace. These help to develop the ability to accelerate to top speed while maintaining good relaxation. The runs may take the form of (i) Progressions (run increasing in speed) or (ii) Regressions (run decreasing in speed) or (iii) Accekerations (full speed runs) or a mixture of the three. These will be interspersed with easy recovery runs.

The ‘fast’ runs should be between 80 to 150 meters and the recovery period should be about 10 minutes.