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Speed Training: How to Get Faster

Improving your running speed requires a training program that focuses on leg strength and power, with appropriate technique training to best utilize your strength and power development. Here is an outline of the general and specific conditioning and technical (sprint technique) training that is required.


Sprint training is not all about running fast. It is important to have a good fitness base to build speed upon, and to have the capacity to train regularly. Flexibility is important so that good running form can be achieved, exercises can be performed over the full range of motion and to reduce the incidence of injury. A good level of overall strength must be developed before more advanced exercises such as Olympic lifts for power, plyometrics and resisted sprint training can be undertaken.

Specific sprint conditioning training would include working on speed endurance (alactic / lactic), maximum speed, elastic strength / acceleration, and reactive speed. Below are some example sprint training sessions that will develop each of these areas.Speed Training

Example Sprint Training Sessions

Here are a few examples of sprint training sessions:

Technical Sprint Technique Training

Efficient sprinting technique does not always come naturally to everyone, and needs to be trained. Poor technique consumes excess energy in unnecessary actions and does not harness all power to direct the athlete in a forward direction at maximum speed. A lot of gains can be gained early on by concentrating on and modifying major flaws in technique. It is also important for some degree of relaxation while sprinting. Relaxation while running prevents the use of excess energy on non speed related actions.

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More Fitness

Fitness is the key to success in sport. Following basic principles, you can develop fitness components such as strength, speed and endurance. See our colection of exercises and fitness equipment. Ensure you warm-up and stretch before any workout.

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