To improve sprint speed, train acceleration and maximum velocity with short, fast reps and full recovery, work on sprint mechanics, and build power with strength training and plyometrics. Speed improves when you are fresh, so quality matters more than volume.
Speed training elements
| Element | Example |
|---|---|
| Acceleration | 6 to 8 x 20 to 30 m starts |
| Max velocity | Flying 20s or 30s |
| Mechanics | A-skips, B-skips, high knees |
| Strength | Squats, deadlifts, lunges |
| Plyometrics | Bounds, box jumps, hops |
| Recovery | 2 to 4 minutes between sprints |
Weekly plan
- Two speed sessions a week with rest between.
- Warm up for 15 to 20 minutes before sprints.
- Lift heavy on speed days or the next day.
- Keep easy days truly easy.
- Test 30 m or 60 m times every few weeks.
This article is general information, not medical advice. Check with a doctor or qualified professional before starting a new exercise program, especially if you have an injury or health condition.
Frequently asked questions
Can you train to be faster?
Yes. Technique, strength and power training all improve speed.
How long should sprint reps be?
Mostly 10 to 60 m for speed, with full recovery.
Is running long distances bad for sprinters?
Some aerobic work helps recovery, but too much can dull speed.
