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Improving your running speed requires a training program that focuses on leg strength and power, with appropriate technique training to best utilize your strength and power development. Here is an outline of the general and specific conditioning and technical (sprint technique) training that is required.

Conditioning

Sprint training is not all about running fast. It is important to have a good fitness base to build speed upon, and to have the capacity to train regularly. Flexibility is important so that good running form can be achieved, exercises can be performed over the full range of motion and to reduce the incidence of injury. A good level of overall strength must be developed before more advanced exercises such as Olympic lifts for power, plyometrics and resisted sprint training can be undertaken.

Specific sprint conditioning training would include working on speed endurance (alactic / lactic), maximum speed, elastic strength / acceleration, and reactive speed. Below are some example sprint training sessions that will develop each of these areas.

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Example Sprint Training Sessions

Here are a few examples of sprint training sessions:

• Sprinting drills — every sprint training session should begin with a series of sprint drills that will help the athlete train the firing patterns for the appropriate muscle groups, and also strengthen those muscles while performing action-specific exercises.
• Acceleration — sprint starts from a stationary position over short distances
• Sprinting — over longer distances, concentrating on good form.
• Plyometrics — bounding exercises which improves leg power, but is also important for developing good technique such as a high knee drive and an efficient push off.
• Resisted Training — increasing running resistance by dragging a tire or using elastic tie ropes. Running up a gradual slope also has a similar effect. The hill should not be too steep as then you will not be able to run at high enough speed.
• Overspeed Training — running down a slope or using elastic ropes to pull you along at higher than your natural speed. These workouts aim to train the neuromuscular system to work at a greater rate than is normally possible.

Technical Sprint Technique Training

Efficient sprinting technique does not always come naturally to everyone, and needs to be trained. Poor technique consumes excess energy in unnecessary actions and does not harness all power to direct the athlete in a forward direction at maximum speed. A lot of gains can be gained early on by concentrating on and modifying major flaws in technique. It is also important for some degree of relaxation while sprinting. Relaxation while running prevents the use of excess energy on non speed related actions.

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