Here is a sample training plan for a month working on speed. This may or may not fit with your particular situation. I designed it for an athlete who has good technique and experience, but was lacking in speed.
This plan is for working on short courses (twice per week), high speed (twice per week), and strength-conditioning (twice per week). All training is done fast. If you can't do a run fast, it's better to just stop than to practice with poor form or slowly.
Monday- morning- active rest (slow jogging, hot shower, yoga)
Monday- afternoon- courses from 10 to 20 seconds long. 40 repetitions. 1 minute rest. Very fast.
Tuesday- morning- active rest
Tuesday afternoon- courses from 20 to 30 seconds long. 20 repetitions. 1- 2 minutes rest. Fast.
Wednesday- morning- active rest
Wednesday- afternoon- strength and conditioning training
Thursday- morning- active rest
Thursday- afternoon- courses from 10 to 20 seconds long. 40 repetitions. 1 minute rest. Very fast.
Friday- morning- active rest.
Friday- afternoon- rest.
Saturday- morning- active rest.
Saturday- afternoon- 20 to 30 second courses. 1- 2 minutes rest. Very fast. 20 repetitions.
Sunday- morning- active rest.
Sunday- afternoon- strength and conditioning training.
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