4-Week Speed Training Program

Improve your maximum running speed. Learn how to run faster in this easy-to-follow, 4-week training program.
4.4 (4 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.
57 students enrolled
$35
Take This Course
  • Lectures 36
  • Contents Video: 1 hour
  • Skill Level All Levels
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
    Certificate of Completion
Wishlisted Wishlist

How taking a course works

Discover

Find online courses made by experts from around the world.

Learn

Take your courses with you and learn anywhere, anytime.

Master

Learn and practice real-world skills and achieve your goals.

About This Course

Published 6/2015 English

Course 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.

What are the 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

What am I going to get from this course?

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

What is the target audience?

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

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.

Curriculum

Section 1: Conceptual Foundation for Improving Speed
01:36

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.

01:56

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.

02:18

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.

01:55

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.

01:49

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.

5 questions

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

Section 2: Practical Drills to Improve Speed
01:38

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.

01:40

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.

03:09

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.

01:17

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.

01:55

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.

02:05

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.

01:22

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.

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.

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.

01:27

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.

01:12

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.

02:29

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.

5 questions

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

Section 3: 4-Week Training Session
00:35

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.

00:44

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.

00:56

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.

01:01

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.

00:54

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.

00:44

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.

00:56

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.

01:01

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.

00:54

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.

00:44

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.

00:56

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.

01:01

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.

00:54

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.

00:44

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.

00:48

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.

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.

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.

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.

Section 4: BONUS LECTURE - Additional Pose Method Resources
Bonus Lecture - Additional Pose Method Resources
01:00

Students Who Viewed This Course Also Viewed

  • Loading
  • Loading
  • Loading

Instructor Biography

Nicholas Romanov, 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.

Ready to start learning?
Take This Course