Super Speed Sprint Workout: How to Take Speed to the Next Level

What is super speed workout and how to do it correctly

Ultraspeed training involves external forces that help the runner develop and maintain a sprint pace. Such training provides neuromuscular development, helps the leg muscles to contract faster, thus increasing the runner's speed.

There are different types of super speed training. There are three main ones:

Sprint on a treadmill that forces the athlete to adjust and maintain a constant pace.
Sprints down hills or slides. Due to inertia, the runner accelerates in a natural way, which forces him to move faster with his legs.
Sprints with special bungee ropes.

Greg Moore, Specialist at St. Vincent Sports Performance in Indianapolis advises athletes to be careful during such training: due to the explosive nature of the movements, the risk of injury increases.

To reduce the risk of injury and experience all the benefits of ultra-fast training, you need to gradually introduce it into your usual program. Due to the consistency and consistency, more muscle fibers are connected to the work, which, in turn, increases the step width and its frequency (cadence).

Ultraspeed training is recommended only if there is no injury or health problem.

How to incorporate such workouts into your standard schedule

1. Supplement your super speed workout with a fast, free run. Studies have shown that the free running speed increases immediately after the end of such a workout. You have approximately 10 minutes to run a free sprint and get the most benefits.

2. Make sure that the speed of your super-speed run does not exceed the pace of the free sprint by more than 10%. Everyone has experienced this at least once: you rush with incredible speed down the slope and cannot stop. This can cause serious injury, so it's important not to overdo it.

3. Work on your sprint technique to achieve maximum speed.

Super Speed Workout Example

Whether you're preparing for a hilly track race or just want to increase your speed, downhill running will help you reach your goals. This workout should only be done after a good rest and no more than once a week. Greg Moore suggests using a gentle slope (anywhere between 1-2%).

Workout:

10 minutes of running at a slow pace (jogging);
Sprints: 5-8 reps 20-30 meters downhill (start with five, then gradually add additional reps);
climbing up on foot after each descent;
2 minutes of rest;
Sprints: 5-8 reps, 20-30 meters on a flat surface;
return to the starting point on foot or by jog;
the final 10 minutes of jogging;
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It is best to incorporate super speed workouts into your program under the guidance of a trainer. If you do not have this opportunity, be especially careful and carefully monitor your inner feelings.