Speed Development, Running Times – Part 1

Posted on June 10, 2010 by CoachJay

This article is something I’m quite proud of, an article on Speed Development, that I was fortunate to be able to write for Running Times magazine. The article lays out three different elements of a speed development workout as a simple progression that can be done over several weeks. I was also fortunate to be asked to produce a video for them as well; the video is based on the article so I’d start with the article and then watch the video.

I’ve had several good questions about the video and article and for that reason we’ll make this a series of posts.

This entry was posted in Training, Videos and tagged , , , , , . Bookmark the permalink.
  • Malste

    This worked great during the track season. What would it look like during the xc season or summer? Same workout less often, more often?
    Thanks

  • Kevindo1992

    Is this during an easy day or is it its own workout ?

  • Jizzmo2003

    How do should someone work this type of into thier training week. I don't want to sound like a “mileage hog” but… If I do this type of work out am I going to be able to work in the right amount of mileage for the week?

  • CoachRiss

    I was also wondering how I would incorporate this workout on a weekly basis during XC season. I have been hearing from several different sources now that speed development needs to be part of a well-rounded training program and I'm sold on the benefits, but I don't know the best way to incorporate it. Should speed development stand alone as its own session or is it possible to add it on to other sessions such as a recovery run or as an intense warm-up for a lactate threshold workout?

  • Pickark

    i am 60 years old runner , i feel like it nice way get some speed back without too much over training . I tried first time today 150in out, not sure how many days before i do it again

  • AndrewArmiger

    Excellent, you should be proud! I am so glad I finally got around to reading this (my reading list seems to grow exponentially by the hour), it takes me back to things my coach would have us do in my first few years of college — things I had all but forgotten about.

  • Violet

    This workout sounds very good.
    I'm planning on going to the university track with my spikes to do this tomorrow :) I'm so pumped!

    Jizzmo 2003, I would suggest (meaning, this is what I'm going to do tomorrow) in regards to getting enough mileage by doing a good w/u, at least a mile and then doing a lengthly cool down at a nice run pace.
    I'm also doing this workout to prepare for xc season. I'm not going to do it as often as I would during track. And also, if you didn't read the Speed Training article that Coach Jay wrote to supplement this video, I would suggest it. The article states to do this once every 7-10 days.

  • http://twitter.com/regimeofterror Mark Eichenlaub

    Another excellent post Jay.

  • http://pulse.yahoo.com/_KRIXL7URWLJ2LBS4IM4R3EHREA Matthew

    Thanks for the old link and the video, Jay! E has posted it over at the HS board.

  • http://coachjayjohnson.com CoachJay

    Here is a great description of how ATP fuels speed development work.  The workout above has walking as the recovery…and up to 3-4 minutes between the 30-40m max patch section of the workout.

    http://athleticlab.com/blog/co…

  • Pingback: Mailbag 012 | CoachJayJohnson.com

  • Pingback: Faster than you think | CoachJayJohnson.com

  • Pingback: 800m vs. 1,600m vs. 3,200m | CoachJayJohnson.com

  • Pingback: 2012 OATCCC Clinic | CoachJayJohnson.com

  • Turnbulll

     Do you do the 150m, 30m & 120m all in one speed workout? How many reps should be done of each?

  • Pingback: Sunday Morning Reads 10.07.12 | CoachJayJohnson.com