Snelheid

Warming up

Drills

Programma

Cooling down

Voorbeeld van https://www.trackandfieldcoach.com/blog/sprinting-workouts-concepts-and-design

Speed Training

Speed training is maximal intensity (95%+) running under 7 seconds in duration (up to 70 meters). Speed training is divided into acceleration development, which involves increasing speed up to 5 seconds (under 40 meters), and maximum velocity development involves running at top end speed for 2-3 seconds (10 meters to 30 meters) after an acceleration (sub-maximal or maximal) phase.

Speed Training Overview

Intensity: 95-100%
Repetition Duration: less than 7 seconds (up to 70 meters)
Total Volume: 300m-800m
Recovery: 1-2 minutes per 1 second (10 meters) of work
Time Between Sessions: 48+ hours

Speed Training Sample Training

Acceleration

4x10m + 4x20m from standing start with 1 minute recovery per 10 meters of work

Maximum Velocity

6x60m from 3 point stance with 3 minute recovery between repetitions Resisted/Assisted Speed Training

Resisted running (uphill runs/sled pulls) for acceleration development and assisted overspeed running (downhill runs/towed runs) for maximum velocity are forms of speed training.

Resisted/Assisted Speed Overview

Intensity: 95-100%+
Repetition Duration: less than 7 seconds (up to 70 meters)
Total Volume: 300m-800m
Recovery: 2-3 minutes per 1 second (10 meters) of work
Time Between Sessions: 48 hours