C2 Speed


Special training is needed to increase top speed and to run fast for longer.


Acceleration sprints


The runner begins from either a standing start or a gentle jog.


They gradually increase speed, moving through to strides. Strides should be around 70-80% of maximum pace.


Speed continues to increase up to a maximum sprint.


After keeping top speed for a short period, the runner slows down and recovers.


Resistance drills


Resistance drills make running harder than normal. They help to build strength and power, and develop good running form.


• Hill runs – even gentle hills can make running harder.


• Parachutes and sleds – these both attach to the back and slow the runner down. They provide a constant resistance against the runner.


• Bungee ropes – these elastic ropes attach to the back. They pull the runner back with a larger and larger force until the runner stops. Bungee ropes are good for working on acceleration.


• Resistance bands – there are a number of drills using resistance bands wrapped around the legs. This extra resistance develops strength in muscles that are used to run fast. Drills include ‘monster walk’ and ‘banded side-steps’.


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Component 3


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