Sample Speed Workouts

PURE SPEED HILL ("A" Mtn) TRAINING WORKOUT
(Need a long (at least 100 meters & Steep Hill)

The Warm-up
8-10 minute Jog/Stride on a trail, grass or soft surface. If you have to go on roads so be it. Each Stride should be faster than the previous one. this really gets the blood and breathing flowing.

Dynamic Stretching
     Neck Rolls Right/Left
     Arm Swings Forward/Back/Up/Down
     Hip Rotation Right/Left
     Trunk Twist
     Knee Rotations (I call this the skiing drill, my athletes think it's hilarious)
     Ankle Rotations
     Leg Swings - Side to Side and Front to Back - Getting progressively higher
(Don't force this drill)
     Lunges, Jump Ups (reach for the sky) etc. etc.

Form - Technique - Sprint Drills
(there are a thousand drills to choose from - choose your own, but do them correctly)
     Arm Swings
                   (my most important drill - try doing this looking at yourself in mirror)
     High Knees - Fast
     High Knees Butt Kick
     Cross overs
     Quick Straight Feet or Toy Soldiers
     Fast Skips
     Backwards Strides
     Forward Strides
     Fast Strides 2-4

The Hill Workout (we train at ASU "A" Mountain)
3 x 10 meters (2 mins rest between)
2 x 30 meters (3 mins rest between)
2 x 60 meters (5 mins rest between)

Middle/Distance Hill Workout
5 x Bottom to Middle Section or 100 meters (Rest Walk Down then 2-3 mins)

You want to recover fully so you can do the next repetition just as fast or faster.
Remember, it's a Speed, Power and Strength workout, not an endurance one.
Take your rest and run these fast. Lean into the hill, run on the balls of your feet, drive your knees and pump those arms.

Of all the workouts we do, we consider hill training the overall best one hands down. This gets and keeps us in tip top shape without a doubt. You also end up getting some other added benefits out of it, such as, incredible body tone, fat reduction and the pure joy of training outdoors as the planes go overhead and people come up to you stating, "you guys/gals are incredible." "you people are crazy, you run up here?"
People are in awe when they see us running up the hill.

Good luck to you all.

PURE SPEED TRAINING WORKOUT (on track or grass)

The Warm-up
Remember: You use your whole body to sprint!
4 Laps of progressive 100 meter Strides on straight - walk the curve or vice versa.
Each 100 meter should be faster than the previous one.

Dynamic Stretching
     Neck Rolls Right/Left
     Arm Swings Forward/Back/Up/Down
     Hip Rotation Right/Left
     Trunk Twist
     Knee Rotations (I call this the skiing drill, my athletes think it's hilarious)
     Ankle Rotations
     Leg Swings - Side to Side and Front to Back - Getting progressively higher
(Don't force this drill)

Form - Technique - Sprint Drills
(there are a thousand drills to choose from - choose your own, but do them correctly)
     Arm Swings
                   (my most important drill - try doing this looking at yourself in mirror)
     High Knees - Fast
     High Knees Butt Kick
     Cross overs
     Quick Straight Feet or Toy Soldiers
     Fast Skips
     Backwards Strides
     Forward Strides
     Stick Drill - 20 sticks or cones (proper spacing for your stride length)

Put spikes or training flats on
2-5 Strides in spikes/flats

Main Workout
Our Focus - Alactic (Pure Speed) Training Session
These are run at 95%-98% (no one runs 100% in practice)
Run through the finish line
90 secs to 3 mins rest between reps and 5 to 8 mins between sets
2 x 10m
2 x 20m
2 x 30m
2 x 40m
2 x 50m
2 x 60m

The Forgotten But All Important Cool-Down
2 - 4 laps of easy jog/walk on grass going clockwise
Sit-ups (core work), push-ups, pull-ups
PNF (proprioceptive muscular facilitation) Stretching (with partner, stretch-rite, towel, rope or belt)
Static Stretching (what everyone is use to doing)
Ice, ice bath, massage, now rest and relax and let your body heal and get stronger and faster. The rest and recovery is the time when the body does its thing. This is when you gain your speed, when you are doing nothing that has to do with training.

*Congratulate yourself on a job well done!

5K, 10K & Beyond Speed Workout
(yes distance runners need speed too)
15 - 20 minute Warm-up
Same as above for Dynamic Stretch & Drills

Main Workout
Our Focus - Speed Training Sessions
These are run at 95%-98% (no one runs 100% in practice)

2 x 3 x 300 (run first 300 a little slower than 800 race pace, each one should be at least two (2) seconds faster and the last 300 much faster than 800 race pace.
Rest is about 1 1/2 to 3 minutes slow jog

4 x 300/100 (run 300's well below 800 race pace - rest 1 min and run 100 all out concentrating on maintaining your form.
Rest is 3 -5 mins jog/walk in between sets

10-12 x 400 @ your mile race pace
Rest is 1 1/2 to 2 minutes slow jog

Breakdown - 350, 300, 250, 200, 150, 120, 100, 75 - fast with 5 minutes active recovery (jog/walk).

The Forgotten But All Important Cool-Down
4 laps of easy jog/walk on grass going clockwise or on grass train away from track.
4-8 x 100 meter stride on grass - preferably bare foot.

Sit-ups (core work), push-ups, pull-ups
PNF (proprioceptive muscular facilitation) Stretching (with partner, stretch-rite, towel, rope or belt)
Static Stretching (what everyone is use to doing)
Ice, ice bath, massage

Go home - Eat Well - Rest Well

Recovery Run - Example
Hopefully you got a good night sleep (at least 7-9 hours worth)
30-40 minutes easy (but not slow please, we don't want "JUNK" miles)
4-6 miles
6-10 x 100m strides on grass, trails or canal (stay off asphalt, cement etc)
Sit-ups, Push-ups & Pull-ups

CALL FOR YOUR FREE SESSION NOW!

Rawle's Sports Speed & Fitness
Feel The Heat Track Club
480-235-4587 cell or 480-345-6175 land
Tempe, AZ USA
rawlec@speedbyrawle.com


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