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Speed Workouts For Distance Runners | ATHLETE.X

Speed Workouts For Distance Runners | ATHLETE.X


what’s up YouTube this is Cody Bidlow
with ATHLETE.X coming at you with another video today we’re gonna be
talking about speed training for distance runners and how distance
runners can benefit from incorporating speed training into their program now
first glance you might think endurance athletes don’t need to train for speed
don’t need to train for strength and don’t need to train for power but if you
think that you’re sadly mistaken if you look at people who are running the
fastest times in the world at the mile to two mile the eight hundred these guys
are really fast they’re faster than the average person out there and probably
faster than the average athlete they just also have exceptional endurance
qualities which allow them to maintain that speed for a very long duration of
race and kick even faster at the end now if you want to run faster even in the
mile two mile heck even in a marathon and you can improve your ultimate time
by improving your foot speed as long as you keep those endurance training
qualities intact there’s a concept called speed reserve where say you take
two athletes of equal endurance capabilities but one is faster than the
other but when this guy runs at 80% and this guy runs at 80% this guy is gonna
be running faster even though it’s at relatively the same perceived level of
exertion in a race that means someone can be running at a pace that feels the
same for two people but the guy who can run at a higher maximum velocity is
going to be doing that 80% that 75% at a higher level of velocity this is
particularly relevant for athletes who are coming down the homestretch of their
race there in the last hundred the last 200 it’s time to kick well if you guys
have two guys who have the same amount of gas left in the tank
guys faster than the other and the guy who’s faster when he kicks is gonna lead
the other guy behind him in his dust so when you think about what you’re trying
to achieve with your long distance training you need to consider what role
speed training can play within that whole program now how do you train for
speed well first of all it needs to be at maximum intensity it needs to be a
relatively short distances and you need to be fully rested when you start that
workout you don’t want to go into a speed training workout with sore
hamstring feeling really tired or feeling totally flat that’s not gonna be
beneficial you should be training speed on days where you feel great you feel
ready to attack the workout and you feel quick and light on your feet the
breakdown of a speed workout could be something between 40 and 80 meters for a
distance runner and that means each rep that you do each run that you do is
gonna be between 40 and 80 meters you can even go up to 100 or 120 when you’re
trying to transition more to speed endurance but for the sake of this video
keep it between 40 and 80 so remember you’re doing is that a hundred percent
effort you’re running them as fast as you possibly can
moving as quickly as you possibly can trying to get to that finish line as
soon as humanly possible you want to do these when you’re fully recovered so
when you do your run you’re gonna stop relax walk back to the line hang out for
a bit sip on some Gatorade sip some water get
your mind right and then go back for the next one you don’t want to go into that
next speed rep huffing and puffing because you’re fatigued you’re not going
to be able to go to a hundred percent effort and your technique is probably
not going to be that great lastly we want to make sure that you’re doing
enough work to stimulate qualities and stimulate your you know your body’s
adaptive systems but not do so much work that you start slowing down
large proportion at the end of the workout you only want to do so many reps
as you’re able to add that true 95 200% effort and therefore you need to really
limit these workouts between maybe four and at most ten repetitions of the
distance that you choose if you’re using shorter reps you might be able to do a
few more total reps throughout the whole workout if you’re doing longer reps like
80s or hundreds probably not going to be able to do as many because you really
want to keep that technique that foot speed and that quickness on point
throughout the whole workout realistically a distance runner can
incorporate speed in their early offseason and in their pre-season and
then take some of that away as they approach competition and that in their
on track workouts become more specific to the event since be it is more of a
general characteristic for a long distance runner you don’t need to be
doing it right up close to your competition date but it should be in
your program throughout the year with a bulk of it at the beginning so that
you’re developing those qualities early you don’t really have to think about
them when it comes time to compete one thing you need to really think about
when you’re incorporating speed training into your program is what you pair with
that speed training on that day now you could just go to the track do your speed
training and go home that’s totally fine but if you do want to mix another work
on that day then it should be limited to things like strength and power training
bounding and other high intensity high speed movements nothing that’s really
slow nothing that’s really laborious or takes a very long time to complete if
your duration of effort in a speed training workout is maybe six seconds
than going and doing one minute long exercises at the gym
or doing something that takes a really long time on the track afterwards it’s
not going to be useful and in fact it’s going to be counterproductive you’re
gonna confuse your body and tell it to go in two different adaptive directions
and it’s not gonna know which one you want it to go in the most so you really
need to keep your speed training you know localized into one day where that’s
your focus just speed maybe some power or strength work can be thrown in but it
needs to be the main focus of that day otherwise you might as well not even do
it I would suggest starting with just one day a week you do some speed
training maybe in your early offseason or into your preseason you see how that
feels see how your body responds make sure to pay attention to if anything
tightens up on you if anything hurts or if you feel like your technique just
isn’t quite there you may want to go research go look at the fastest milers
in the world and see how they’re running you might even be able to see a video of
them doing speed or speed endurance work and you can emulate their technique you
may not look exactly like a sprinter when you’re out running your speed work
but you should still have those same similar technical concepts in your mind
you don’t want to push too long on the ground and leave your foot behind you
you don’t want to drive your knee super high you want it to just be about here
and you really want to focus on picking that foot up stepping it back down and
doing that as rapidly as you possibly can if you complete these workouts when
you’re fresh you do them at a very high intensity level you rest adequately
between your reps and you make sure that you only do as many as you can at the
high intensity level and you don’t do a bunch when you’re starting to fatigue
and run slow you will see a benefit of you
down the road you may even see a benefit in a couple weeks but most people it’s
gonna take a couple weeks to start to get the hang of the movement start to
get the hang of running at that more rapid stride frequency and then it’s
gonna take some time for your body to incorporate that improve speed into your
distance running and then once you’re comfortable there you can then take that
into your distance training run your training reps at a faster velocity and
now you’re gonna be really starting to gain those benefits which you can see
when it’s time to compete months down the road so with all this in mind I
would implore you to incorporate speed training into your distance training
program it doesn’t have to be every week definitely doesn’t have to be every day
but there should be some of it in your program you should do it when you’re
fresh do it when you feel good and when it’s time to go you go as fast as you
possibly can you might find that you really like it over time you will see
the benefits start to kick in to your training you’ll run your training reps
at a faster speed that’s gonna lead your competition times dropping and
ultimately when it comes time to race you can be confident that if you’re
neck-and-neck with someone and that last hundred that you can put on the burners
and beat them to the finish line right when it matters
thank you guys for tuning in I appreciate you watching this video while
you’re here if you liked the video give it a thumbs up if you have any questions
leave a comment share it with a friend who can benefit catch you guys next time
this is ATHLETE.X signing off you

13 thoughts on “Speed Workouts For Distance Runners | ATHLETE.X”

  1. Have you trained any distance runners with the training you described? If so, what were the results? Training for sprints allowed me to run the mile a minute faster after a year, but my aerobic fitness increased a lot as well from short, submaximal runs and kettlebell training.

  2. Tips for plyometrics for beginners? When I sprint I feel weak. The force seems unevenly distributed when I strike floor. I don’t get that pop or bounce when I sprint. It feels like when I strike ground the force just disappears on landing. Also I get ankle pain sometimes when I sprint. Please help me out

  3. You should learn a lot from Unflexal Workouts if you'd like to know how to training good and be more wholesome.

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