Speed Boost. 12 Week Training Plan
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1 Speed Boost 12 Week Training Plan
2 Welcome! This training program is all about making you faster. It s perfect for runners who have been consistently training for at least 3 months, can comfortably run for at least 40 and are ready for the next challenge. The program focuses on improving your, power and endurance, ultimately allowing you to run faster over longer distances. It works in conjunction with the training workouts at sprintrehab.com. Strength training is a crucial part of this plan, and makes up almost half of the workouts each week. You may find with this program you run less and cross-train more, and that s okay! Trust the process, and you ll see the results yourself! Enjoy the program! Here s to smashing your PBs, Alina Alina Kennedy, B. Physio, CSCS Physiotherapist, Strength & Conditioning Specialist Founder & Lead Physio at Sprint Rehab
3 How The Program Works The 1 Mile Max Test At the start of the program you ll test your maximum speed running 1 mile. This is the time you ll use to calculate your training speeds for the rest of the program. At the end of the 12 weeks you ll re-test your 1 mile max to see your improvement. Strength Training s This training plan works in conjunction with Sprint Rehab s training program online. Strength training is essential for achieving optimal results and reducing your risk of injury. Speed Work Speed work sessions focus on short bursts of faster running with longer periods of rest. These sessions will make you a more efficient runner and train your fast twitch muscle fibers. These are best done on a flat track or a treadmill. Tempo Runs Tempo runs also incorporate some faster running, along with slower conversational running. These sessions are often pyramid based and gradually build up to a faster pace, then allow you to recover with a slower pace.
4 Long Runs This program schedules one long run per week. Don t increase the time of these runs significantly as the focus of the program is on speed rather than distance. You might find that you can run a bit further during the allocated time, but you should always remain in at a relaxed, comfortable pace during these runs. Weeks There are 3 recovery weeks scheduled into this program. The recovery weeks will give your body time to rest and rebuild muscle. Without the recovery weeks you run the risk of overtraining and getting injured. During the recovery week you ll continue with the normal training program but your running schedule will be significantly reduced. s This once a week workout is done the day after your long run and focuses on stretching and recovery.
5 Important Tips Aim to be as precise as possible with your training zones but allow yourself some flexibility. There will be days that will feel harder than others and that s okay. If you re struggling, do your best, rest, then get back out there for the next session. Include a short 5 minute warm up with each session It s important to get your body moving and ready for exercise. This will improve your performance and reduce your risk of injury. Speed workouts are best done on a track. If you don t have access to a track, the next best option is a flat, smooth surface without much foot traffic. During the rest intervals you can walk or jog very slowly, but try to avoid completely stopping. Respect the rest weeks. There are 3 rest weeks included in this plan. The rest weeks will give your body a chance to recover and adapt, leading to better performance and less injury. If you notice pain or discomfort during the training, back off, see a Physio or sports doctor, and only return to training once you re pain free.
6 How To Do The 1 Mile Max Test Warm Up: Do a very easy, slow jog for 10. Complete 10 bodyweight squats, 10 jumping squats, 10 leg swings on each side. Do 4 x 30sec medium-fast pace runs, gradually building up speed. Rest for 2-3 before the test. The Test: Run as fast as you can for 1 straight mile. Aim for a consistent pace. Try to avoid starting too quick then having to slow down. Stop your watch at the 1 mile mark. This is your 1MM, use this time to calculate your training zones.
7 Training Zones Zone 1 This is your easy, conversational pace. You should be able to run at least 40 with this pace. Calculation from 1 Mile Max: 1MM x 1.2 Percentage of HRmax: 60-65% How to estimate it: You can maintain a conversation Zone 2 This is a slightly faster, long distance pace. You should be able to run 3 miles at this pace. Calculation from 1 Mile Max: 1MM x 1.1 Percentage of HRmax: 70-80% How to estimate it: You can speak sentences Zone 3 This is your fast, short distance pace. You should be able to run 1 mile at this pace. Calculation from 1 Mile Max: 1MM x 1.03 Percentage of HRmax: 80-85% How to estimate it: You can speak single words Zone 4 This is your fast, sprinting pace. You should be able to run 400m at this pace. Calculation from 1 Mile Max: 1MM x 0.9 Percentage of HRmax: 90% How to estimate it: You can t speak comfortably
8 Speed Boost Training Plan Day Week Mile Max Test 3 4 \ 1 mile at zone mins at Week 2 2 x 800m at zone 3 3 x 400m at zone 4 2 x 500m at zone 3 2 mile at zone mins at Week 3 6 x 800m at zone 3 1 mile at zone mins at Week 4 () Week: Week: Week: Week 5 4 x Week 6 8 x 400m at zone 4 1 mile at zone 2 RI = Rest Interval
9 Speed Boost Training Plan Part 2 Day Week 7 4 x 400m at zone 4 2 x 800m at zone 3 Week 8 () Week: Week: Week: Week 9 6 x 800m at zone 3 2 minute rest intervals 1 miles at zone 2 2 x 500m at zone 3 2 mile at zone 2 1 mile Week 10 4 x 400m at zone 4 2 x 800m at zone 3 Week 11 4 x 400m at zone 4 2 x 800m at zone 3 2 minute rest intervals 4 x 500m at zone 3 2 mile at zone 2 1 minute rest intervals. Week 12 () Week: Week: Week:
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