4-Week Speed Training Program

Name: 4-Week Speed Training Program
Rating: 4.4 (115 reviews)

Improve your maximum running speed. Learn how to run faster in this easy-to-follow, 4-week training program.

Created byNicholas Romanov

Last updated 9/2015

English

What you'll learn

Improve your Maximum Running Speed
Understand the source of speed when running
Learn what exercises make up an effective speed program for runners

Course content

4 sections • 36 lectures • 46m total length

Speed Series Overview1:36
Do you know the true source of speed in running? Or how to properly build speed through training? This 4-Week Speed training program will teach you how to approach speed development as a runner and build up your speed at several different distances.

This program is divided into three sections; (1) conceptual understanding of speed, (2) drill progressions that will improve speed, and (3) 3 complete training sessions per week to take you through the practical portion of this 4-week program.

Sign up today to take the 4-Week Speed Training Program.
What's wrong with your speed training approach?1:56
Traditionally, speed training is centered on developing muscles that aid with extension of the joints. Did you know this is actually counter-intuitive? Many of the problems with popular speed training approaches stem from coaches getting influenced by watching other fast runners. In this video, you'll learn what's wrong with this approach and what your focus should be when developing speed.
Where does speed come from?2:18
One of the foundations of Pose Method is understanding how falling is the key to running faster. In this video, you'll learn how about the correlation between falling angle and speed.
How to structure your speed program1:55
Now that you understand what's at the core of speed, its important to understand how you should structure your speed program. Watch this video to learn what components you should work on to develop speed.
Speed Training Schedule Overview1:49
This series will take you through a 4-week training program to improve your speed. In this video you'll learn how this program is structured, as well as how you can continue on with improving or maintaining your speed when you reach the end of the 4-week program.
Conceptual Framework of Speed - Review

Drill Progression: Timber Drill1:38
The Timber Drill Progression is a great exercise for enhancing your perception of falling and will improve your ability to produce a higher falling angle. In this video you'll learn why they're important for runners to do when training, how to perform the drills in this progression, and where you're focus needs to be when performing these types of exercises.
Drill Progression: Partner Falling Drills1:40
The Partner Falling Drill Progression is a great exercise for enhancing your perception of falling and will improve your ability to produce a higher falling angle. In this video you'll learn why they're important for runners to do when training, how to perform the drills in this progression, and where you're focus needs to be when performing these types of exercises.
Drill Progression: Warm-Up Hops3:09
The Warm-Up Hops Progression is a great exercise for strengthening a runner as well as developing muscular elasticity. In this video you'll learn why they're important for runners to do when training, how to perform the drills in this progression, and where you're focus needs to be when performing these types of exercises.
Drill Progression: Jump Rope1:17
The Jump Rope Progression is a great exercise for strengthening a runner as well as developing muscular elasticity. In this video you'll learn why they're important for runners to do when training, how to perform the drills in this progression, and where you're focus needs to be when performing these types of exercises.
Drill Progression: Box Jumps1:55
The Box Jumps Progression is a great exercise for strengthening a runner as well as developing the skill of unweighting. In this video you'll learn why they're important for runners to do when training, how to perform the drills in this progression, and where you're focus needs to be when performing these types of exercises.
Drill Progression: Box Jumps with a Bar2:05
The Box Jumps with a Bar Progression is a great exercise for strengthening a runner as well as developing the skill of unweighting. In this video you'll learn why they're important for runners to do when training, how to perform the drills in this progression, and where you're focus needs to be when performing these types of exercises.
Drill Progression: Squats1:22
The squats progression is a great exercise for developing support muscles. In this video, you'll learn why they're important for runners to do when training, how to perform the drills in this progression, and where you're focus needs to be when performing these types of exercises.
Drill Progression: Hip Dips with Hands on a Box1:22
The Hip Dips with Hands on a Box Progression is a great exercise for building a strong bridge between a runner's legs and trunk. In this video you'll learn why they're important for runners to do when training, how to perform the drills in this progression, and where you're focus needs to be when performing these types of exercises.
Drill Progression: Hip Dips with Feet on a Box1:22
The Hip Dips with Feet on a Box Progression is a great exercise for building a strong bridge between a runner's legs and trunk. In this video you'll learn why they're important for runners to do when training, how to perform the drills in this progression, and where you're focus needs to be when performing these types of exercises.
Drill Progression: Face Down Resistance Bands Pulls1:27
The Face Down Resistance Bands Progression is a great exercise for developing a quicker change of support when running. In this video you'll learn why they're important for runners to do when training, how to perform the drills in this progression, and where you're focus needs to be when performing these types of exercises.
Drill Progression: Face Up Resistance Bands Pulls1:12
The Face Up Resistance Bands Progression is a great exercise for developing a quicker change of support when running. In this video you'll learn why they're important for runners to do when training, how to perform the drills in this progression, and where you're focus needs to be when performing these types of exercises.
Drill Progression: Standing Resistance Bands Drills2:29
The Standing Resistance Bands Progression is a great exercise for developing a quicker change of support when running. In this video you'll learn why they're important for runners to do when training, how to perform the drills in this progression, and where you're focus needs to be when performing these types of exercises.
Practical Drills to Improve Speed - Review

Initial Speed Assessment0:35
Before your start any training program, it's important to know where you're starting so you can track your improvement. This video will take you through the six exercises that make up you're initial speed assessment.
Week 1 Training Schedule0:44
Watch this video to see the exercise progressions and number of running intervals at each distance for the three sessions that make up your first week of training.
Week 1 - Day 1 Training Session0:56
This is the first session of the program. When you're warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and distance intervals in this session.
Week 1 - Day 2 Training Session1:01
This is the second session of the program. When you're warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and distance intervals in this session.
Week 1 - Day 3 Training Session0:54
This is the third session of the program. When you're warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and distance intervals in this session.
Week 2 Training Schedule0:44
Watch this video to see the exercise progressions and number of running intervals at each distance for the three sessions that make up your second week of training.
Week 2 - Day 1 Training Session0:56
This is the fourth session of the program. When you're warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and distance intervals in this session.
Week 2 - Day 2 Training Session1:01
This is the fifth session of the program. When you're warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and distance intervals in this session.
Week 2 - Day 3 Training Session0:54
This is the sixth session of the program. When you're warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and distance intervals in this session.
Week 3 Training Schedule0:44
Watch this video to see the exercise progressions and number of running intervals at each distance for the three sessions that make up your third week of training.
Week 3 - Day 1 Training Session0:56
This is the seventh session of the program. When you're warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and distance intervals in this session.
Week 3 - Day 2 Training Session1:01
This is the eighth session of the program. When you're warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and distance intervals in this session.
Week 3 - Day 3 Training Session0:54
This is the ninth session of the program. When you're warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and distance intervals in this session.
Week 4 Training Schedule0:44
The fourth week is a test week. Watch this video to see which test distance you'll run during each day of this final week of training.
Week 4 - Day 1 Training Session0:48
This is the tenth session of the program. When you're warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and distance intervals in this session.
Week 4 - Day 2 Training Session0:48
This is the eleventh session of the program. When you're warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and distance intervals in this session.
Week 4 - Day 3 Training Session0:48
This is the twelfth session of the program. When you're warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and distance intervals in this session.
Final Assessment & Outlook0:48
The final week of the speed program covered your follow-up speed assessment. Now that you've finished, you should have a great indication of the improvements made during this program.

Watch this video to see how you can continue developing speed going forward in an endless cycle.

Requirements

There are no pre-requisites required for taking this course
Familiarity with the Pose Method will help, but is not required
Equipment Used in this Program: Timer/Stopwatch, Fitness Bar, Jump Rope, Elastic Bands/Stretch Cords, Boxes/Elevated Platforms, and Starting Blocks
All training sessions are suggested to take place on a track

Description

Develop your speed through a cutting-edge, systematic program in 4-weeks! In this program, you'll learn how you should approach your speed training, what drills & exercises are necessary to build speed, and utilize an easy-to-follow training schedule that will improve your speed.

There are many different opinions about how to develop speed, but there are very few real concepts for running faster. This course will provide you with a proper foundation for speed using the conceptual framework of the Pose Method; an evidence-based, systematic approach to improving running technique. This tailored speed program will focus in on developing the components that directly correlate to speed.

Whether you’re a multi-sport athlete or a recreational runner, this series will help develop your speed when running to improve your performance in your activity.

Who this course is for:

Recreational Runners
Anyone with fitness requirements in their job (military, police, firefighters, etc)
Athletes of all Sports

4-Week Speed Training Program

What you'll learn

Explore related topics

Course content

Conceptual Foundation for Improving Speed5 lectures • 10min

Practical Drills to Improve Speed12 lectures • 21min

4-Week Training Session18 lectures • 15min

BONUS LECTURE - Additional Pose Method Resources1 lecture • 1min

Requirements

Description

Who this course is for: