I train a lot of different clients with different goals. As you can imagine, this results in designing a variety of different kinds of workouts. Learning to strength train is one of the most popular things people have been interested in doing.
However, I also have had clients who dabble in running. They run 5ks for fun, or just simply enjoy running outside in the fresh air and feeling the wind on their faces. Sometimes they come to me and say, “I want to get faster!”
If you are thinking I march them straight down to the track and make them run 400s, you are wrong! That would be CRAZY.
Speed training uses fast twitch muscle fibers. A runner who is new to speed training most likely doesn’t use those muscle fibers regularly. To safely start awakening the fast twitch muscle fibers (the ones that help us get “fast”) I recommend my clients start with STRIDES.
Here is a sample stride workout that could work for a runner who wants to start incorporating speed into their workouts...
Warm Up: 1 mile easy run
Workout: 2-5 Strides
Find a flat, straight stretch of road. Pick something off in the distance to run toward (tree, telephone pole, house, etc). Pick up your speed and run until you get to your marker. Don’t sprint, but run faster than normal. Either walk or jog back to the start for recovery. Do not get hung up on your pace, just listen to your body.
Cool Down: Stretch!
This is an easy, effective, no frills way to get your body ready for speed training!
**I am a personal trainer, but remember, I am not your personal trainer! This workout is not a prescription for you and your individual needs. If you are interested in your own, customized workout, visit Megan Michael Training and schedule your free consultation!**
Do you remember your first speed workout? I do! It was actually at the track. It's okay, I ended up surviving!