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Speed Endurance

Speed endurance is near maximal intensity (90-95%) and maximal intensity (95%+) running between 7 and 15 seconds in duration (70 meters to 150 meters).

Speed endurance is the ability to maintain high levels of speed over an extended period. Pure speed endurance training is different for short sprinters (100m/200m) and long sprinters (400m/800m). The workout design is similar between short sprinters and long sprinters; the primary differences are the distance in each repetition and the total volume of work in a session.

Short sprinters will train on the lower end of the distance range (70-100 meters), with the total volume reaching 300 meters to 800 meters.

Longer sprinters will train across the entire speed endurance continuum (80-150 meters), with volumes reaching 600 meters to 1,200 meters in a training session.

Recovery periods will be based on intensity; training at 90-95% intensity will require less recovery than 95%+ intensity runs. At 90-95% intensity, allow 30-45 seconds of recovery for every 10 meters of running, and at 95%+ intensity, allow 60-90 seconds of recovery for every 10 meters of running.

Coaching Note: speed endurance is an anaerobic ability allowing the sprinter to maintain maximal speed over the longest distance possible before the onset of fatigue. Speed Endurance Overview

Intensity: 95-100%
Repetition Duration: between 7 to 15 seconds (70 to 150 meters)
Total Volume: 300m-800m
Recovery: 30-90 seconds per 1 second (10 meters) of work
Time Between Sessions: 48+ hours

Speed Endurance Sample Training

Short Sprints

6x80m with 5 minute recovery between repetitions at 97% of 100m

Long Sprints

6x150m with 8 minute recovery between repetitions at 90% of 200m

Specific Endurance

Specific endurance is near maximal intensity (90-95%), and maximal intensity (95%+) speed training between 15 seconds and 45 seconds in duration (150 meters to 300 meters). Specific endurance is a submaximal velocity effort held as long as possible at a desired high-intensity pace.

Specific endurance I workouts are designed for short and long sprinters, with training distances ranging from 150 meters to 300 meters. The total volume of exercise is between 600 meters to 1,200 meters at intensities of 90-95% or 300 meters to 900 meters at intensities over 95%.

Specific endurance II is designed for longer sprinters with repetitions ranging from 300 meters to 600 meters. The total exercise volume is between 600 meters to 1,200 meters; at 90-95%, the running volume is between 600 meters to 1,200 meters, and at intensities over 95%, the total running volume is between 300 meters to 600 meters.

Recovery periods for specific endurance are nearly complete to complete recovery, allowing the athlete’s heart rate to drop below 120 beats per minute.

Competition races can be broken down into segments, called split runs. Split runs can be used to develop race rhythm and event-specific endurance. For example, 400-meter runners can train event-specific pacing by running three sets (2x200m with 30 seconds of recovery between each 200m segment at 400m pace) with 10 minute recovery between sets. Specific Endurance Overview

Intensity: 90-100%
Repetition Duration: between 15 to 45 seconds (150 to 300 meters)
Total Volume: 300m-1,200m
Recovery: 30-90 seconds per 1 second (10 meters) of work
Time Between Sessions: 48+ hours

Specific Endurance Sample Training

2x300m with 10-15 minute recovery at 400m pace

Special Endurance

Special endurance is near maximal intensity (90-95%) and maximal intensity (95%+) speed development between 3 seconds to 45 seconds in duration (20 meters to 300 meters) with nearly complete or complete recovery periods. Distance and recovery periods will be based on the purpose of the training session because special endurance can be used for speed and event-specific endurance in the sprint events.

Special endurance is used to develop competition related work capacity allowing the runner to compete in multiple races in a single day and during multiple rounds over several days in championship events.

Special endurance training improves the capacity to repeat high-intensity exercises with short recovery periods by overloading the anaerobic and aerobic energy systems. Special Endurance Overview

Intensity: 90-100%
Repetition Duration: between 3 to 45 seconds (20 to 300 meters)
Total Volume: 100m-1,600m
Recovery: near complete to complete (15-20 minutes)
Time Between Sessions: 48+ hours

Special Endurance Sample Training

3x200m at 95% of 200m personal best with 10 minute recovery between repetitions