Speed Workouts Part 2
Training Level: Intermediate
Main Goal: Increase Speed
Days Per Week: N/A
Workout Type: Sprinting
Designed By: Bigswole123
Recommend Supplements For This Workout:
1. Whey Protein (pre/post workout)
2. Multi-Vitamin (every morning)
Again just the actual workout here, and not whatever else you usually include with speed training. For Part 1 go Here.
Workouts have main focus on:
- Acceleration
- Maximum Velocity
- Speed Endurance
Important Note:
There is full recovery in between EVERY sprint which is at full speed, every run which doesn’t give a percentage for the speed, is at 100% speed by default.
| Distance | Speed |
| 2×15 Meters | 75% |
| 5×20 Meters | 50% |
| 3×30 Meters | 80% |
| 5×10 Meters | 75% |
| 3×20 Meters | 50% |
| 8×35 Meters | 80% |
Speed Session With Build Up:
| Distance | Speed |
| 2×50 Meters | 50% |
| 6×60 Meters | 40% |
| 6×60 Meters | 50% |
| 6×60 Meters | 60% |
| 6×60 Meters | 75% |
| 6×60 Meters | 80-90% |
| 6×60 Meters | 95% |
| 5×60 Meters | 100% |
Short Speed Endurance:
| Distance | Speed |
| 2×50 Meters | 50% |
| 2×100 Meters | 50% |
| 2×100 Meters | 50% |
| 2×100 Meters | 50% |
| 2×100 Meters | 50% |
Workout Notes: 10 minute rest between sets.
Long to Short Acceleration Session:
| Distance | Speed |
| 2×50 Meters | 50% |
| 2×30 Meters | 75% |
| 2×15 Meters | 50% |
| 5×30 Meters | |
| 6×20 Meters | |
| 8×10 Meters |
Maximum Velocity Session 3:
| Distance | Speed |
| 8×20 Meters | 40-50% |
| 2×75 Meters | 80% |
| 3×15 Meters | |
| 6×70 Meters |
Max Velocity Maintenance 2:
| Distance | Speed |
| 2×50 Meters | 75% |
| 2×80 Meters | 50-60% |
| 3×25 Meters | |
| 3×35 Meters | |
| 8×80 Meters |
European Style Speed Session:
| Distance | Speed |
| 3×15 Meters | |
| 4×30 Meters | |
| 2x5x60 Meters |
Workout notes: 10 minutes rest between runs first set. 12-15 minutes between runs second set. 15 minutes rest between the rest of the sets.
Acceleration Form 2:
| Distance | Speed |
| 3×30 Meters | 50% |
| 3×30 Meters | 100% |
| 5×20 Meters | 75% |
| 6×20 Meters | 100% |
| 8×10 Meters | 60% |
| 10×10 Meters | 7100% |
| 1×40 Meters | 50% |
| 1×40 Meters | 100% |
Max Velocity Session:
| Distance | Speed |
| 5×80 Meters | 60% |
| 3×20 Meters | |
| 4×30 Meters | First 2 at 75% |
| 3x3x80 Meters |
Workout Notes:10 minute rest between sets.
Short Rest Acceleration (RSA):
| Distance | Speed |
| 4×25 Meters | 50% |
| 6x5x20 Meters |
Workout Notes: 40-50 seconds rest between reps and 5 minutes rest between sets.
Speed Endurance Session:
| Distance | Speed |
| 2×100 Meters | 75% |
| 4×150 Meters | |
| 1×210 Meters |
Speed Endurance Session 2:
| Distance | Speed |
| 2×50 Meters | 50% |
| 2×5120 Meters | 75% |
| 2×120 Meters | |
| 2×150 Meters | |
| 1×200 Meters | |
| 2×250 Meters |
Speed Endurance Session 3:
| Distance | Speed |
| 5×80 Meters | 75% |
| 1×160 Meters | 75% |
| 4×160 Meters | |
| 1×180 Meters | |
| 1×220 Meters | |
| 1×260 Meters |
Speed Endurance Session 4:
| Distance | Speed |
| 1×100 Meters | 100% |
| 1×120 Meters | 100% |
| 1×150 Meters | 100% |
| 1×160 Meters | 100% |
| 1×150 Meters | 100% |
| 1×120 Meters | 100% |
| 1×100 Meters | 100% |
