4-Week Speed Training Program
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4-Week Speed Training Program

Improve your maximum running speed. Learn how to run faster in this easy-to-follow, 4-week training program.
4.5 (5 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
73 students enrolled
Last updated 9/2015
English
Current price: $10 Original price: $35 Discount: 71% off
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Includes:
  • 1 hour on-demand video
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
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What Will I Learn?
Improve your Maximum Running Speed
Understand the source of speed when running
Learn what exercises make up an effective speed program for runners
View Curriculum
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 is the target audience?
  • Recreational Runners
  • Anyone with fitness requirements in their job (military, police, firefighters, etc)
  • Athletes of all Sports
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Curriculum For This Course
Expand All 36 Lectures Collapse All 36 Lectures 46:48
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Conceptual Foundation for Improving Speed
5 Lectures 09:34

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.

Preview 01:36

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.

Preview 01:56

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.

Preview 02:18

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.

How to structure your speed program
01:55

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.

Speed Training Schedule Overview
01:49

This quiz will quickly review some of the concepts you learned in the first section of this course.

Conceptual Framework of Speed - Review
5 questions
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Practical Drills to Improve Speed
12 Lectures 20:58

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.

Preview 01:38

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: Partner Falling Drills
01:40

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.

Preview 03:09

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: Jump Rope
01:17

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
01:55

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: Box Jumps with a Bar
02:05

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: Squats
01:22

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 Hands on a Box
01:22

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: Hip Dips with Feet on a Box
01:22

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 Down Resistance Bands Pulls
01:27

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: Face Up Resistance Bands Pulls
01:12

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.

Drill Progression: Standing Resistance Bands Drills
02:29

This quiz will briefly review some of the concepts you learned in the second section of this course.

Practical Drills to Improve Speed - Review
5 questions
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4-Week Training Session
18 Lectures 15:16

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.

Initial Speed Assessment
00:35

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 Training Schedule
00:44

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.

Preview 00:56

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 2 Training Session
01:01

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 1 - Day 3 Training Session
00:54

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 Training Schedule
00:44

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 1 Training Session
00:56

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 2 Training Session
01:01

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 2 - Day 3 Training Session
00:54

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 Training Schedule
00:44

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 1 Training Session
00:56

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 2 Training Session
01:01

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 3 - Day 3 Training Session
00:54

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 Training Schedule
00:44

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 1 Training Session
00:48

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 2 Training Session
00:48

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.

Week 4 - Day 3 Training Session
00:48

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.

Final Assessment & Outlook
00:48
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BONUS LECTURE - Additional Pose Method Resources
1 Lecture 01:00
Bonus Lecture - Additional Pose Method Resources
01:00
About the Instructor
Nicholas Romanov
5.0 Average rating
41 Reviews
402 Students
5 Courses
Sports Scientist

Dr. Nicholas Romanov is a two-time Olympic coach and world-renowned sports scientist with a career spanning over forty years. He has conducted research worldwide, including in the United States, Canada, the United Kingdom, South Africa, and New Zealand. As a former elite, record holding, national high jumper, Dr. Romanov created the Pose Method in the 1970s. He founded Romanov Academy in the 1990s to certify and educate coaches teaching sports technique. There are now thousands of Pose Method® certified Technique Specialists worldwide. Over the last several decades, the Pose Method® has been utilized at an institutional level with large organizations including the United States Military, CrossFit, and professional sports programs including the National Triathlon teams of Great Britain, United States, and Russia. Dr. Romanov also works with medical professionals including physical therapists, podiatrists and orthopedic surgeons. He travels around the world conducting research, consulting professional sports organizations and does presentations as a motivational speaker. Dr. Romanov lives in Miami.